WOD 7/12

Level Two:

Make-up/Skill Day

A1. Front Squat x2-3×5 @21×1 (80-90%) rest 1:00
A2. Hip Bridges x10/leg x5 rest 2:00
B1. Snatch DL x3x3 @x310 (80-90%) rest :45
B2. V-ups x10-12×3 rest :45
B3. Glute Ham Raises x6-8×3 rest :45

Level One:

Skill Practice
5 Rounds
Ring Static Hold :30 (Bottom, Top, Leaning)
3 Wall Balls

4 Rounds
3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Completed Rounds recorded

Life is about timing. -Carl Lewis

Riding your own bike
*Post thoughts to comments

– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD! Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be July 26th at 7:00pm. The location is to be announced.

AM Results
Chaz W 8:13 Rx
9am S
Nick S
Kirk S
Mego S
Matthew S
Senator S
Mel S
Erica S
MG Jenny S
Colleen S
Patrick S
Macaroni S
Tall D S
Sam S
Ivan M 205lbs, 3:40
Amy S
Dayna S
Letty S
PM Results
Elena S
Cat F 21:00 (D/s)
John S
G. S
Crash S
Leigh S
Stacey S
Winner F 24:25
Stephanie M 90, 5:49 (40 lb)
Tristy F 13:20
Lance S
Natalie S
Betsy S
Boone S
Darlene G
Carissa G
Alex S
Laura M
Chrissy S
Ross S
Ryan S
Zoom S
Christy S
Melody1 S
Melody2 S
Kavi S
David S
Liz R
Marsha S
Veronica S
Janice L1 6 2/3