WOD 8/17

Level Two

Test 1:
“3 RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3 RM Snatch (either power or full is acceptable).  All 3 consecutive lifts must be completed in 40 seconds or less.
– The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up
– The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
– Points will be given for amount in lbs) of 3 RM Snatch achieved, and one point will be given for every burpee performed during 7 minutes.
Example: Bob successfully achieves a 3 RM Snatch of 175lbs and utilizes the remaining time to complete a tototal of 35 burpees.  Bob will earn a total score of 210 points (175+35) for Phase 1 of the Challenge)
*Points Recorded

Rest 10:00

Test 2:
Max Meter Row in 5:00 
Max Double Unders in 2:00 Minutes 
Max Cal Airdyne in 3:00 
*Total Seconds + Double Unders+ Cals Recorded

Level One (Day 8 )

Skill
Kipping Pull-ups
Thrusters
Burpees

WOD
5 Minute AMRAP
10 DB Thrusters
5 Burpees

Winners never quit and quitters never win. -Vince Lombardi

More Sleep
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Announcments:
–  Get your Prom outfits ready….This Friday is CFA’s  first ever Prom Pub Run!  We will be meeting at Town Lake in front of the water coolers at 8:00pm to head to the first bar on our route.

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