WOD | MARCH 18, 2015

WOD:

Strength: 

     Back Squat - 5 x 3 @ 75-80% 

MetCon: 

     10min Infinity Ladder: 

     3 x Wall-ball (20/14)

     3 x Box Jump (24/20)

     6 x Wall-ball 

     6 x Box Jump 

     9 x ...

COMPETITOR'S WORK:

Conditioning: 

     6 x 400m Run 

     *1:30 rest b/w rounds

Goat Work: 

     Pick a skill that is a weakness and attack it

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