WOD - MONDAY, MARCH 11TH 2013

DID HE GET THIS??

* SOME CHANGES WILL BE MADE TO THE WARM-UPS THIS WEEK. BE PREPARED FOR SOME NEW COOL SHIT.

** SUBMIT YOUR SCORES BY 8PM TONIGHT!

*** WE HAVE A SIGN NEXT TO OUR OFFICE DOOR ABOUT MAKING PLANS FOR REGIONALS.  THE SIGN WILL BE COMING DOWN THIS FRIDAY SO IF U PLAN ON ATTENDING W KIP PLEASE PUT YOUR NAME UP THERE!

WARM-UP

SQUAT WORK

20 BACK SQUATS W/ BAR

3 ROUNDS - :30 SEC HOLD AT BOTTOM W BOUNCE OUT OF BOTTOM (95/65)

- 1 PERSON BREAKS 10 BURPEES FOR CLASS!

STRENGTH

15 MIN TO FIND 10RM BACK SQUAT THEN 1X10@90%

WOD

3 ROUNDS FOR TIME

10 MUSCLE-UPS (SUB - 10 BAR MUSCLEUPS OR 20 RING ROWS AND 20 RING DIPS)

400M RUN

RESULTS FROM PERV SUNDAY!

COMPETITORS

A. SNATCH - 75% X 3 X 1 - REST 1 MIN

B. SNATCH PULL - 95% X 3 X 3

C. SNATCH DEADLIFT - 105% X 3 X 3

D. FRONT SQUAT - 78% X 5 X 3; FOLLOW EACH SET IMMEDIATELY WITH 3 BOX JUMPS(33/27)

E. GHD SIT-UPS - 55 TOTAL

CONDITIONING

3 RDS (12 MIN TIME CAP)

40 DOUBLES

25 WALLBALLS(20/14)

10 MUSCLE-UPS

REST TILL 12 MIN

2 MIN ME ROPE CLIMBS

REST 1 MIN

2 MIN ME ROW FOR CALS

RESULTS FROM COMPETITOR SUNDAY.