WOD 8/10

Level Two

Testing:
A. In 20 minutes, find a 1 RM Close Grip Bench Press (Upper Body Absolute Strength Test)
B.  In 20 minutes, find a 1 RM Clean (Explosive Strength, Coordination, and Flexibility Test)
C. 500 M row (Lactic Endurance Test)

Level One (Day 5)

Skill
Ring Dip Progression

WOD
3 Rounds 
2:00 on/1:00 off
10 Wall Balls 
Front Plank
*With partners, alternate one person doing wall balls while other partner does a front plank hold
*Record total Wall Balls

Somewhere, something incredible is waiting to be known. -Carl Sagan

Reboot the sleep Cycle
*Post thoughts to comments

Announcements:
– Saturday, August 13th, our regular classes will be canceled and we will be having CrossFit Total Day!  You will need to sign up here under “seminars & boot camps” for a time slot.  There are time slots open at 9:00, 10:00 and 11:00am.  Let’s lift some heavy weights CFA!