WOD 4/5
Level Two
A. Clean to thruster x3x6 Rest 2:00
B1. Hang Snatch High Pulls x3x4 Rest 1:00
B2. Box Dips 5-5-5-AMAP-2 Rest 1:00
C1. Box Jumps x4x4 Rest 1:00
*Highest Box attainable with good quality
Cash Out:
Right/Left Side Planks x 45 sec x 3 Rest 1:00
Lateral Wall Walks x 10ft/ea way x 3 Rest 1:00
Level One (Day 11)
Skill
Knees to Elbows/Toes to Bar
Handstands
Box jumps
WOD
10-Minute AMRAP
5 Toes to Bar
5 Box Jumps (step down)
5 Push-ups
20 Single Jumps
*Total completed rounds + additional reps recorded
“Great spirits have always encountered violent opposition from mediocre minds.” – Albert Einstein
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Announcements:
- A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
- Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details here.
| AM – Level 1 | ||
| Loren | 7 | |
| Andrew | 7 | |
| Zach | 8 | |
| Natalie | 8 | |
| Am – Level 2 | ||
| Charlie | S | |
| 9AM | S | |
| Bubbles | S | |
| Janice | S | |
| MegO | S | |
| Sparker | S | |
| JV | S | |
| Raquel | S | |
| Cindy | S | |
| Haley | S | |
| Sarah | S | |
| Ballet | S | |
| Michael | S | |
| Valyn | S | |
| Erica | S | |
| Irl | S | |
| Sandy | S | |
| Tim | S | |
| Schittone | S | |
| Can2 | S | |
| Dusty | S | |
| Paul | S | |
| Ray | S | |
| Hector | S | |
| Lexi | S | |
| Chris | S | |
| Mikey | S | |
| Danimal | S | |
| AM – Ladies’ | ||
| Josie | S | |
| Jenny | S | |
| Emily | S | |
| 12P – Level 1 | ||
| Brock | 9 | |
| Fernando | 5 | |
| Alan | 7 | |
| Monk | 9 | |
| Melissa | 9 | |
| Todd | 7 | |
| PM – Level 2 | ||
| Rob | S | |
| Tristy | S | |
| Danny | S | |
| Randy | S | |
| Brittani | S | |
| Kristin | Mon | 11:01 |
| Gary | S | |
| Justin | S | |
| 2toned | S | |
| Colleen | S | |
| Andy | Wed | 18:20 |
| Angela | S | |
| Parnell | S | |
| Wood | S | |
| Vanessa | S | |
| Leah | S | |
| Darlene | S | |
| Pinkie | S | |
| Ruffino | S | |
| LaRosa | S | |
| Jenna | S | |
| Elizabeth | S | |
| Sting | S | |
| PM – Level 1 | ||
| Kristen | 7 | |
| Jennifer | 8 | |
| Stefan | 6 | |
| Connor | 8 | |
| Stephen | 7 | |
| Mischka | 5 | |
| Jeff | 7 | |
| Denise | 6 | |
| George | 8 | |
| Mr. T | 6 | |
| Melanie | 5 | |
| Janet | 6 | |
| Pam | 5 | |
| Melissa | 7 | |
| Eric | 7 | |
| Tony | 7 | |
| Brandon | 8 | |