WOD 7/19

Level Two

Strength, Flexibility, Speed, and Strength Endurance Test
“OPT 3”
In 60 Minute find:
3RM Front Squat

then…

2 RM Snatch 
(if you are not comfortable snatching, sub overhead squats and get into Chad’s class so you’ll be comfortable snatching)

then…

Max Rep Pull-ups
*1 attempt
*Weight in lbs for each, and total pull-ups recorded
*Convert to kilos and add everything up, then compare here: http://optimumperformancetraining.blogspot.com/2010/07/sat-july-31-2010.html

or

Make-up Day

Level One

Skill
Kipping Pull-up Progression
Burpee Progression

WOD
5 Minute AMRAP
10 DB Thrusters
5 Burpees

Discontent is the first step in the progress of a man or a nation. -Oscar Wilde

Simple Food
*Post thoughts to comments

Announcements:
– Friends and Family WOD this Saturday, July 23rd!  If you want to bring your friends and family to try out CrossFit, sign them up here for the 11:00am WOD.
– Happy Hour is next Tuesday, July 26th at 7:00pm at Red’s Porch on South Lamar.

Congrats to Jessica “G” Gloria and Ray Trujillo on their engagement!