WOD | MARCH 31, 2015

WOD:

Skill Work: OHS 

     A. Segmentations - 2", 4", 6", bottom. Focus on quality! 

     B. Tempo Squat - 3sec Decent / 3sec Pause / 3sec rise

MetCon: 

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

     Power Snatch (105/70) 

     Burpee Bar Hop

COMPETITOR'S WORK:

OLY 

     Pausing Snatch High Pull - 5 x 2 Progressive 

Conditioning

    3 Rounds: 

    4min AMRAP...

     4 x Box Jump (30/24)

     8 x KB Swing (70/53)

     *1min Rest b/w rounds 

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

BOX INFO: 

All Ladies C&J Seminar 

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

        - Sign-ups begin tomorrow @ 1:30pm - 30 Person cap

Guy's Night 

        - April 17th...Details to follow