3-12-12 Mon
DB SP (Iso Lat): 12-10-8-6-4 DB Row 12-10-10-8-8 70th Run 12 DB Hang Clean (Squat) 12 DB Push Up Island Run 10 DB Hang Clean 10 DB Push Up 70th Run 8 DBHC 8 DB Push Up Island Run 6 DBHC 6 DB PU 70th Run 4 DBHC 4 DB PU Island Run
3/10/12 Sat
3 Rounds 50-40-30 Air Squats B/T Rounds 20 DU’s (sub 100 singles) THEN 5 Rounds 20-18-16-14-12 Slam Balls B/T Rounds Jump Squats THEN 7 Rounds 10-9-8-7-6-5-4 Pull Ups B/T Rounds Island Run
3/9/12 Fri
Crossfit Games Open Wod 12.3
3/8/12 Th
20- 18-16-12-10 Wall Ball Shot (20/14) Hang Power Clean (115/75) SDHP (115/75) ———————- 100 Singles after ea. round