3/13/12 Tues
S/S: Dead Lifts 3-3-3-3-3 Tricep Kick Backs 8-8-8-8-8 Snatch High Pull 2-2-2-2-2 8 min AMRAP 20 DU 10 Power Snatch (75/53)
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