March 4, 2012

Warm Up: MSCFWU


Strength: Add 10 pounds to former max and calculate percentages based on that number
Back Squat: 5-5-5 (65%-75%-85%)


WOD: 5 Rounds
3 Shoulder Press (95)
3 Push Press (95)
3 Push Jerks (95)
12 KB Goblet Lunges (2/1.5)


Group Times: 6,7,8,9 AM and 4:00,4:30, 5:00, 5:30, 6:00, 6:30

*Afternoon Groups* The WOD will run every 30 minutes. So espically for the 5 and 5:30 group, make sure you get in with enough time to warm and finish the strength work before the WOD starts.

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