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
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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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