WOD Fri 3-8-13
March 7, 2013
WOD Mon 3-11-13 “Nancy”
March 10, 2013

WOD Sat 3-9-13

Warmup – row 500m, then in any order; 50 ring rows, 50 pushups, 50 squats. Practice your foot pins and rope climbs and perform each wod movement for at least 5 reps.

WOD- (Chipper) – athletes will start in groups of 3, staggered as necessary.

5- rope climbs (scaled- 30 pull ups)

25- Push Jerk (95#/65#)

35- hanging leg raises (Rx: straight legs)

45- KB swings (24/16kg)

55- Hand Release pushups

65- Double unders

75- squats

Cool down, stretch, and post your times.

 

**Open competitors remember to submit your scores so Coach Matt can validate them!