March 3, 2013

3-4-2013 Level 1 Warmup: hip/ shoulder prep Skill: push press 5 by 3 WOD: 3 rds for time Run 200 m  50 walking lunges 50 air squats  ____________________________ Level 2 Warm Up: Clean Drills Strength: Clean and Jerk 2-2-2-1-1-1-1 65%-75%-80%-85%-85%-90%-90% WOD: For Time 21-15-9 Power Cleans (95/65) Thrusters (95/65) 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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