March 17, 2013

3-18-2013

Level 1:

Warm Up: PVC Warm Up

Skill: Dead Lift (5-5-5-5)

WOD: For Time
21 Dead Lifts (135/95)
21 Burpees
Row 200m
15 Dead Lifts
15 Burpees
Row 400m
9 Dead Lifts
9 Burpees
Row 800m

(Sub row for run if needed)
____________________________

Level 2:

Warm Up: Clean Drills

Strength: Clean and Jerk
(3-2-1-1-1-1-1-1)
70%-80%- 6 heavy singles

WOD: For Time
10-8-6-4-2
Power Cleans (155/105)
Bar Burpees

Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1

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