WOD – March – 4, 2015

*Gymnastics class with Coach Derrick is tonight at 63opm*

***This Friday night we have wod at 330pm and basics at 430pm and then we are closing to go down and complete 15.2 at South SinCity CrossFit***

Work Out of the Day


Shoulder Press 5-5-3-3-1-1-1


Front Squat 5-5-3-3-1-1-1


For time:

200m run

25 wallballs

200m run

25 pushups (hand release)

200m run

25 air squats

Post loads and time to beyond the whiteboard.


25-20-15-10-5 reps for time of:

Row for calories


box jumps, 24/20″

ball slams

Post time to beyond the whiteboard.


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