WOD 7/20

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

Work to a heavy but manageable weight in the clean

One Clean Cluster 1.1.1.1.1
*Clean Weight recorded

then…

3 Rounds
8 Unbroken Kip Pull-ups (Scale volume so set can be completed unbroken)
:30 Rest

1 Clean to Overhead (Cluster Weight)
:30 Rest
400 M Sprint
:30 Rest
*Time Recorded

To bring one’s self to a frame of mind and to the proper energy to accomplish things that require plain hard work continuously is the one big battle that everyone has.  When this battle is won for all time, then everything is easy. – Thomas A. Buckner

The Meat and Nuts Breakfast

Announcements:
– CFA gym workday this Saturday
– Save a spot for the Mohican Warrior Challenge round 1, July 31st!

AM Results
Chaz 9:27 (115lb)
David 13:22 (3 Band, 55lb)
Andrew 14:09 (6 Band, 65lb)
Mike 9:18 (95lb)
Nick 8:53 (165lb)
Darren 12:16 (5, 155lb)
Rob 10:00 (155lb)
Stephen 10;53 (115lb)
Jables 10:36 (Band, 60lb)
Cody 10:10 (135lb)
Trey 10:54 (115lb)
PM Results
Stacey 9:45 (113lbs)
Betsy 10:38 (88lbs)
Tasha 10:58 (5 Band, 55lbs)
Sleeves 9:09 (185lbs)
Winner 10:15 (2, 57lbs)
Liz 12:54 (5 Band, 55lbs)
“G” 10:21 (5, 65lbs)
Schittone 10:10 (85lbs)
Mark 12:25 (Band, 55lbs)
Jess 10:42 (7 Band, 75lbs)
Jerry 9:39 (105lbs)
L.G. 12:02 (4 Band, 65lbs)