MARCH 8, 2013

STRENGTH:
Bulgarian Split Back Squats
5.5.5.5.5
WOD:
7 Lowers from Inverted Hangs
(keeping straight arms and body)
15 Plate Pushups
5RFT

**Wod Demo on CF Mainsite 1-10-13**

MARCH 6, 2013

STRENGTH:
Snatch Balance
5.5.5.5.5
WOD:
12 KBS 50/35
24 Pullups
12 WBS 20/14
200m Sprint
15min AMRAP

MARCH 5, 2013

SKILL:
KBS
WOD:
2 HSPU
6 Thrusters 115/85
18 WBS 20/14
54 Dbl Unders
5RFT:

MARCH 4, 2013

STRENGTH:
DEADLIFT
5.5.5.5.5
WOD:
“BURPEE WHAT!?”
5 BURPEE BOX JUMPS 24/20
5 BURPEE PULLUPS*
10 RFT
*pullups must start full ext at bottom
*20 min cap