WOD 3/14

ANNOUNCEMENTS

• Following Saturday’s 13.2 WOD we will be heading downtown for some SXSW festivities. Good friends of CrossFit Austin, Ivan & Alyosha will be playing at  the Stage on Sixth (3/16)  at 3:30pm!
  RSVP: Here!
  
• CrossFit Classics will be hosted at CFA Next Friday (3/22) at 6:30pm
  The WOD: 13.3
  After party: Moontower Saloon
  Sign-up: HERE!
• First CFA Town-Hall Meeting scheduled for Thursday, April 11th
  Topic: Programming. What to expect & why.
• Pub Run!  You ask, we deliver!
  When: Friday, April 12th
  Theme: Rockstars!

Level 2 
A. Back Squat x3x6@80% Rest 2:00
B1. DB Bench x4x4@80% Rest :30
B2. WTD Horizontal Ring Rows x4x4 Rest 1:00
C. DB Farmer Walks x50mx4, Rest 1:00

Level 1
MQ x12x3 Including Goblet Squats

Skill:
Headstand to Handstand Holds, Wall Walks, Kick Up

Strength
A1. RDL x10x3
A2. Push-ups x10x3
A3. Jumping/Kip Pull-up x10x3
*focus on mechanics and techniques not weight

Workout
1K Row
20 Wall Balls
750M Row
15 Wall Balls
500M R0w
10 Wall Balls
*15 Time Cap

The Number One Thing You Can Do to Feel Better
*Post thoughts to comments

“To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine

Congratulations, Liz!