WOD 11/9

Level Two
Skill
Power Snatch+Snatch Pull-under x3+2×5
Rest 2:00-3:00 Minutes
*Snatch Pull-under Determines Weight
*Post notes and weights to comments

WOD
10 Min AMRAP:
5 Heavy Deadlifts
10 Renegade Rows (per arm, alternating)
10 Single Arm OH Step ups (10 Total) (Same Arm, Same leg. Do all 5 on one side, then alternate)
200m Run

Level One (Day 8 )
Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP:
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

Announcements:
– Thursday night (tomorrow, 11/10) is Men’s Night at Green Mesquite BBQ. Click here for more information.
– – Running Classes start up this week with Coach Aaron! To find more information and sign up for these classes, click here.
– – – Congratulations, Janice Trinidad, for your awesome PRs at Wodapalooza this weekend! Way to go lady!
– – – – The Girl Power (Women Only) Classes start this week! Click here for more information. Sign up here.
– – – – – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.