Thursday, March, 12, 2015

Make sure you log-in for the live announcement tonight!! 
What's your prediction for the WOD! I'm hoping heavy.....

Arm/Leg Swings
2 rounds of:
250m run
5 Left-arm KB Thrusters (light)
15 Ab-mat Sit-ups
5 Right-arm KB Thrusters (light)

WOD
Conditioning
6 RFT
250m Row
10 Left-arm OH Walking Lunge (KB or Dumbbell)
20 Ab-mat Situps
10 Right-arm OH Walking Lunge
Males  44-45# and females 25-26#
Rx+ = 53/35# or heavier

PMOD
Run 1 mile, scale up or down as needed

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