WOD 4/2

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

Team WOD

15 Minutes on the Minute
3 Perfect Push-ups (KPU=1 pt, Standard=2 pts, Ring PU=3 pts)
6 Perfect Squats (Air Squats=3 pts, Pistols=6 pts)
*Points recorded

then…

10:00 AMRAP
100 M Sprint
Max UB Double Unders
*Total Double Unders Recorded
*Points+Double Unders=Total Score

CC WOD

In 10 minutes complete:
10-15 Reps of Muscle-up Progression of your choick
*broken up however you see fit, but do not hit failure

then…

In 20 Minutes find:
1 RM Clean and Jerk

then…

3 Rounds
15-12-9
OVHD Squats (135, 125, 115)
Burpees

Make-up Sectional WOD

Announcements:
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-CrossFit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information