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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