WOD | MARCH 30, 2015

WOD:

15min AMRAP: 

     30 x Wall-ball 

     5 x Muscle Up 

     45 x Double Under 

COMPETITOR'S WORK:

Strength: 

     Back Squat - 3 x 8 @ 75% 

Gymnastics: 

     3 Rounds (not for time): 

     10 x Ring Row (feet on 20" box) 

     1:00 Handstand Walking work OR Handstand Hold

Week 3 of Daily Mobility Challenge - Check out the Blog for details

BOX INFO: 

2015 CrossFit Open: 

        - Score are due on Monday at 6pm

        - Video submissions are the responsibility of the athlete 

All Ladies C&J Seminar 

        - April 3rd @ CFFW from 5:30pm - 7pm 

        - Sign-ups begin on Wednesday, April 1st. 30 Person cap

Guy's Night 

        - April 17th...Details to follow