Wednesday 3-7-12

I wanted to remind everybody that we have the opportunity to get Kendrick Farris here at the box for an Olympic lift seminar. It will run $125/person for one day. We were hoping for Saturday March the 17th. A non-refundable deposit is required and it has to be booked. We are looking for 10 people to commit, we have five. If this is something we want to do I need to know ASAP! This is not just for the men, three of the five that have committed are women.

20 Mins: Warm Up, OHP Strength and WOD Overview. Please note that the warm up comes first. Going straight into the lifting and then getting the warm up is kind of backwards.

Warm Up: 2 Rounds of Cindy with 10 Wall Ball Shots each round


3 Rounds for Time:

400 M Run

21 Kettlebell Swings, 1.5 pood

12 Pull Ups

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“I passed a milestone!” – Annette. Double Unders are better than tweets.