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