THURS 03.13.14

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie **80s Theme Night**

Workout of the Day (WOD)

A. Skill Work on Rowing: Partner up and alternate each movement
200m armless row (straight arms)
200m legless row (straight legs)
200m (1 second pull + 3 second hold at end of pull)
200m Strapless Row (feet out of anchor straps).
200m Row

B. Partner WOD: In 10 minutes
Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange. If barbell drops below head or rests on head, while partner is still rowing, partner must stop rowing and there is a 5 burpee penalty for person holding barbell before rowing next.

REST 3 minutes

1 minute as many as possible:
Partner Front Squats (45/35)
**Each partner holding an end of the barbell. Partners facing each other. All squats count toward total reps as long as both partners are holding barbell in hands only, centered at chest level. No resting on shoulder.

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time.

Post total meters, front squat reps, and burpees to the board.

And coming tomorrow...

A. Barbell Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean
3 Front Squats.
Barbell should not be dropped through complex.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (@ 65% Part A.)
Hand Release Pushups
90-60-30
Double Unders (x2 Singles)

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