WOD 12/14

Level Two
Skill
A1. Front Rack Lunge x4-6×3 rest :45
A2. Power Clean x5x3 Rest :45
*Same weight for both movements, based off of Front Rack lunges

WOD
5 Rounds
500 M Row
Appx. 2:00 Active Rest
*During Rest complete the following
10 Russsian KB Swings
10 Goblet Squats
100 Single Jumps on jump rope (50 side to side, 50 Front to back)
*Average row time Recorded

Level One (Day 11)
Skill
Knee to Elbows/Toes to Bar
Handstand Holds
Box Jumps

WOD
7 Minute AMRAP
7 TTB
7 Box Jumps (step down)
7 Push-ups
21 Singles
*Total completed rounds + additional reps recorded

Keep on going and the chances are you will stumble on something, perhaps when you are least expecting it. I have never heard of anyone stumbling on something sitting down. – Charles F. Kettering

7 Reasons for Women to strength train
*Post thoughts to comments

Announcements:
– Congratulations to our CFA members and friends who competed at the All Cities Open this past weekend! Jon 52nd, Stacey 8th, Leigh 9th, and our good friend Alex Janns 20th! Way to represent!
– – Our Holiday Party is this Thursday night at 7:00pm! Check out the eVite for more information here.
– – – We will have a FREE all-levels class this Saturday at 11:00am. Tell your friends/family/co-workers/strangers and sign up here!