WOD 5/17

Level Two
A. Power Clean @ 40-50% of DL x2x7 Rest :45
B. Bench Press x3x4-5 Sets @ 93% Rest 3:00
C1. Squat x5x6 @ 80% Rest 1:00
C2. WTD Strict Pull-up(+Kip Pull-ups) x3+(RM)x6 @ 9-10 RPE Rest 2:00
(Only rep max kip pull-ups on sets 1, 3, 5 do not drop from the bar b/t strict and kip)

Cash Out
D1. Hollow Rocks x10x3 Rest :30
D2. Partner GH Raises x5x3 Rest :30

Level One (Day 3)
Skill
Frankenstein Squat
Back Squat

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

Cash Out
Shin on Wall Stretch
Max Side Plank Per side

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Announcements:

• Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
• Level 3 Classes are coming to CFA.  Get ready for the 2013 CrossFit Games here!