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Sunday Recovery?

9
Mar

Sunday Recovery?

The 2013 Reebok CrossFit Open has begun!

You can still complete WOD 13.1 for TEAM CFD through 5pm!

Get on it!  We’re covering your registration fee!

WOD for Sunday 031013 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Make up any missed strength segment from the past week

Conditioning:
Row 1000 meters, 21 Abmat Situps, 15 Thrusters (95/65)
Rest 2 minutes
Row 750 m, 18 Situps, 12 Thrusters
Rest 2 minutes
Row 500m, 15 Situps, 9 Thrusters

Time Cap: 25 minutes

Post Each Workout Round Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week. 

For the conditioning workout, there is a 2 minute rest between rounds.  Don’t be quick to scale the Thrusters, but you should be able to do at least 3-4 at a time. 

Jason Khalipa on Thrusters!
[youtube]http://www.youtube.com/watch?v=sWdo3dxgROI.[/youtube]

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

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