WOD 8/9

Level Two

Make up Day

Strength WOD
A. Back Squats x3x4 @ 85-90%  Rest 3:00-5:00
B1. Snatch Lift-off + Snatch DL x3+2×3  Rest :60
B2. DB Press x6x3 (find 6RM)  Rest :60
C1. Weighted Chin-ups x4-6×3  Rest :45
C2. Tic Tac x12/side x3  Rest :45
C3. Two Arm Bent Over Trap 3 Raise x6-8×3  Rest :45

Dreams will get you nowhere, a good kick in the pants will take you a long way. -Baltasar Gracian

The Lost Art of Play
*Post thoughts to comments

Level One (Day 5)

Skill
Ring Dip Progression

WOD
4 Rounds
3:00 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

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!