WOD 5/1
Level Two
On the Minute for 5 Minutes 1-3 UB Kip Pull-ups
then…
5 Rounds
400 M Run
5 Strict Pull-up
10 Push-ups
*Total Time Recorded
*Advanced athletes add 20 lb Vest
Cash out
A1. 5/ side Hand Stand Shoulder Touches x 3 Rest :30
A2. DB/KB Side Roll x 10/Arm x3 Rest :30
Level One (Day 9)
Skill
Snatch
WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45
Announcements:
- Congratulations to all of this past weekend’s competitors (including those who participated in Regionals, the Bun Run, and the USAPL Power Lifting Meet)! Way to #paintitpink! We truly have a Circle of Awesomeness at CFA!
- Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!
| AM – Level 1 | |
| Natalia | S |
| Natalie | S |
| JP | S |
| Abbi | S |
| Jenn | S |
| AM – Level 2 | |
| Brian | 12:35 |
| Staggy | 14:46 |
| Jed | 14:47 |
| Brandon | 15:13 |
| Charlie | 15:15 |
| Kristin | 15:41 |
| JV | 16:17 |
| Beast | 16:21 |
| Sparker | 16:55 |
| Jesse | 17:49 |
| Jonathan | 20:54 |
| Ballet | 12:52 |
| Schittone | 15:14 |
| Can2 | 14:35 |
| Tow Matt | 13:36 |
| Dusty | 17:58 |
| Becky | 13:46 |
| Haley | 20:00 |
| Irl | 18:25 |
| 9AM | 16:51 |
| Melissa | 17:06 |
| Lance | 12:26 |
| Kiehl | 13:22 |
| Jeff | 13:45 |
| Gary | 15:14 |
| Erica | 14:12 |
| AM – Ladies’ | |
| Mer | 16:23 |
| Michelle | 15:53 |
| LV | 14:43 |
| Emily | 19:35 |
| Caitlyn | 20:03 |
| Elizabeth | 17:53 |
| 12P – Level 1 | |
| Todd | S |
| Anna | S |
| E-Rod | S |
| Amber | S |
| PM – Level 2 | |
| Danimal | 11:39 |
| Boone | 12:43 |
| Dayna | 13:39 |
| Jables | 16:50 |
| Anthony | 19:56 |
| Randy | 18:50 |
| Pinky | 16:18 |
| Kaz | 12:11 |
| Angela | 13:23 |
| Desiree | 19:14 |
| Pam | 19:35 |
| Corey | 12:23 |
| Gwar | 16:12 |
| Wood | 13:33 |
| Janss | 16:12 |
| Gold | 9:54 |
| Greg | 10:39 |
| Travis | 13:16 |
| Sting | 16:58 |
| Nicole | 13:36 |
| LaRosa | 16:25 |
| Parnell | 13:54 (Row) |
| Paul | 20:58 |
| Andy | 13:44 |
| Shemo | 13:53 |