WOD | MARCH 17, 2015

WOD:

3 Rounds: 

5min AMRAP: 

     4 x Deadlift (275/195)

     8 x Burpee 

     12 x KB Swing (53/44)

     2min REST 

COMPETITOR'S WORK:

Strength: 

     Barbell Row - 3 x 8 (Athlete choice)

Gymnastic Skill: 

     10 min EMOM...

     ODD: 10 x TTB 

     EVEN: 4-6 Pistol (ea.)

Week 1 of Daily Mobility Challenge - The Air Squat :

     *See the Blog for details

BOX INFO: 

2015 CrossFit Open: 

        - Score are due on Monday at 6pm. 

        - Video submissions are the responsibility of the athlete. 

Friday Night Lights: 

        - Friday, March 27th @ CFFW 

        - Heats start at 5pm 

        - All evening classes are canceled at both locations 

All Ladies C&J Seminar 

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

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