WOD for 01 March 2017

0500 and 1140ish at the Fred

CrossFit HQ has extended the deadline to submit your open score until tomorrow! So if you still want to participate in the open you still have time!

I have one week left in the Army so I am planning on having a going away WOD on Tuesday of next week at lunch time!!

 

 

Warm Up:

Complete as many rounds as possible in 8 mins of:

10 Medicine Ball Cleans

20 Med Ball Sit Ups

30 Wall Balls

50 Double Unders

 

WOD:

3 rounds for time of:

15 Pull-ups

7 Thrusters, 135/95 lbs

Run, 400 m

 

Strength

2 Front Squats, pick load

Every 1:30 for 10:30.

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