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WOD – March 6, 2015

Tonight our last WOD is at 330pm and last Basics is at 430pm!  

At 530pm we will be going up to South SinCity CrossFit to complete 15.2 and there will be some paleo bbq for all our members to enjoy as well!

Work Out of the Day

 

Overhead Squat 3-3-3-3-3

then,

“CrossFit Open 15.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats, 95/65lb

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats, 95/65lb

12 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

“Scaled 15.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65/45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65/45 lb.)

8 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Post loads and reps to beyond the whiteboard and games.crossfit.com

Basics

800m run for time

then,

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead walking lunges, 20/14lbs

10 jumping chest to bar pullups

From 3:00-6:00

2 rounds of:

12 overhead walking lunges, 20/14lbs

12 jumping chest to bar pullups

Etc., following same pattern until you fail to complete both rounds.

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