WOD 7/3

Level Two
A1. Press x3x10 @ 60-65% Rest :45
A2. Frog Stand to Push-up/HSPU x2x10 Rest :45

then…
3 Rounds
10 Hip Muscle Snatches (65 lbs, 45 lbs)
100 M Sprint
10 Dips
100 M Skip
10 Kip Pull-ups
100 M Lateral Slide
*Total Time Recorded

Extra Credit
Powell Raise x12/armx2
Trap 3 x12/arm x 2

Level One (Day 10)
Skill
Jerk

WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest

Make Strength Gains Today by Decreasing Stress For Faster Recovery
*Post thoughts to comments 

“It isn’t hard to be good from time to time insports. What is tough, is being good every day.” – Willie Mays

Announcements

• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
• CFA will have a  Happy Hour next Thursday (7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!