Month

March 2013
Pre WOD Ball up, lower through lever 5 X 5
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Pre WOD 5 sets: 1 hanging squat snatch 1 overhead squat 1 snatch balance 1 overhead squat 2X through = 1 set 65% of 1RM OHS
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Pre WOD “Karen” For time: 150 wall ball shots (#20/#14 – 10’/9′)
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Pre WOD 5 rounds, not for time…
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Pre WOD Ring extension pushups 4 X 8
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Pre WOD In 15 minutes, find your heaviest 1 rep deadlift, then…. Every 2 minutes for 12 minutes complete:
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