WOD 9/15

Level Two

WOD
A1. Weighted Strict Chin-ups x5x5 Rest :90
A2. Band Pull-throughs x5x5 rest 2:00

then…

3 Rounds
500 M Row
10 DB Snatches/Arm (45 lb, 25 lbs)

Post WOD
A1. Shoulder opener Stretch :30/side x 2
A2. Powell Raise x10x2

Level One (Day 9)

Skill
Snatches

WOD
A1. Hip Snatch (Power or Full) x2x3 
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

The future is no more uncertain than the present. -Walt Whitman

Waking Up Full of Awesome
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Announcements:
– Fight Gone Bad 6 is this Saturday (9/17) at Camp Mabry! Good luck to all of our CFA Competitors! If you would like to come out and support our FGB6 athletes, please visit here for more information.