WOD 8/16

Weekly Buy In/Cash Out
10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

3 Sets
1/4 Drop Snatch+ Full Drop Snatch 3+2 (Click here for Demo)
*Post weight to comments

then…

3 Set
10 Back Squats 20×0 (appx. 60% of you 1 RM, stay at the same weight for all 3 sets)
Rest 3:00
*Weigh Recorded

then…

2 Rounds
1:00 AMRAP Split Squats
1:00 AMRAP Push-ups
1:00 Rest
400 M Run
15 Unbroken Burpees (Scale to a number you can do unbroken)
1:00 Rest
*Post Reps & Burpees to comments, total time recorded

Brave men rejoice in adversity, just as brave soldiers triumph in war.  -Marcus Annaeus Seneca

A House Divided

Announcements:
-HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-Free Workout Saturday, August 21st @ 11:00 Sign up here
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Our first CFA baby! Anna Rose Shanahan! Rx for Kristin on this one, 8 Minutes of pushing!