WOD 2.29.12 Wednesday

Complete 2 rounds for time of:

800 meter run
15 Thrusters, 115#/80# (from floor)
30 Kettlebell swings, 70#/53#

Core work: 50 Hip extensions

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WOD 2.28.12 Tuesday

8 x 2 Deadlift working up to 80% 1RM
– rest 90 seconds between rounds

Complete 3 rounds for time of:
600 meter run
15 Toes-to-bar

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WOD 2.27.12 Monday

Find a 1 Rep Max for the Front squat
– As a substitute, competitors should perform 2 Front squats @ 70-80% every minute on the minute for 10 minutes 

Complete as many reps as possible in 8 minutes of:
9 Box jumps, 30″/24″ (regional standard)
12 Hang power clean, 95#/65# 

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WOD 2.26.12 Sunday

Sunday Class Schedule:
9 am Open Gym
10 – 12 pm Open Sectional WOD 12.1
– Many are going at 11:15 am so shoot for that time
12 pm Open Gym