WOD Fri 3-2-12 – STR: Press, WOD: Team Metcon

WOD Thu 3-1-12 – Box Jumps, Pullups, Wallball
March 1, 2012
WOD Sat 3-3-12 Lift-pullup-shuttle run AMRAP complex
March 3, 2012

WOD Fri 3-2-12 – STR: Press, WOD: Team Metcon

Warmup:
500M Row
PVC Pass-throughs, shoulder DROM, hamstring & quad stretches, hip mobility
Skill:
Shoulder Press skill fundamentals w/PVC or unloaded bar
Strength: 5 sets – Shoulder press, 3, 3, 2, 2, 2 – no more than 2-3 min rest between sets
 
Team WOD:
In teams of 2-4 complete 2 rounds of the following:
500M Row
20 Burpees
30 KB Swing (24/16kg)
45 situps
 
Team member 1 starts Rowing, after they finish team member 2 can start rowing while #1 moves on to burpees.  Team member #1 cannot move to the next station until #2 is done rowing (tag the member ahead at completion of  your movements)
This is a team event for time, 20 minute time cap.