March 12, 2013

3-13-2013 Level 1: Warm Up: Dynamic Skill: Back Squat (5-5-5-5) WOD: 3 Rounds For Time Run 400m 10 Pull Ups 25 Sit Ups 50 Air Squats ____________________________ Level 2 Warm Up: Dynamic Strength: Back Squat 3-3-3-2-2-2 (75%-85%-90%-95%-95%-95%) WOD: 50-40-30-20-10 Over Head Plate Lunge (45/25) KB Swing (55/35) Group Times: 6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 Noon - Level 2 4:00 PM - Level 2 5:00 PM - Level 2 6:00 PM - Level 1

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