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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