WOD – March 30, 2015

Congratulations to Zhar, Angela, Tim, Daniel, Paul, Rosa, Josh, Jill, Nick, Joanna, Chris, and Ernie!  They all just finished the skills program and will be switching over to WODS this week!

Congratulations to SinCity CrossFit South for winning the Dodgeball tournament and taking home the golden kettlebell!

Work Out of the Day

2 rounds for time of:

400m run

30 power cleans, 115/75lbs

30 toes to bar

400m run

30 shoulder to overhead, 115/75lbs

30 pullups

Post time to beyond the whiteboard.


2 rounds for time of:

400m run

30 kb swings, 53/35lbs

30 pushups

400m run

30 ball slams, 30/20lbs

30 situps

Post time to beyond the whiteboard.



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