WOD Sat 3-3-12 Lift-pullup-shuttle run AMRAP complex
March 3, 2012
WOD Tue 3-6-12 – STR: Deadlift, Sprint Metcon: DL/Box Jumps
March 5, 2012

WOD Mon 3-5-12

Warmup:
500M row, running/agility drills
Wall facing squat Squat  – 1 min
10 pushups, 10 situps, 10 pullups, 10 pass-throughs, 10 OHS w/PVC
 
Skill:
Press/Push Press/Push Jerk Progression with PVC 
 
WOD: 5 Rounds for time
5 Reverse Wall walks (Sub handstand, headstand, or box pike holds)
7 Push Jerk (Shoulder to overhead) 135#/95#
9 KB Swings 2/1.5 pood
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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