Monday – 032414

(Thanks for coming out on Saturday for Coach M’s birthday team WOD!)

4 weeks down, 1 more to go! We are almost to the end of the Crossfit Open season 2014. It has been a heck of a run seeing so many of you have fun, break personal records, make new friends, and most of all come together as the best community ever in support of one another to do their very best!

*Reminder that we will celebrate the end of the Open season with a pot-luck style BBQ on Sunday March 30 at 12 noon! At the same time, we will announce the winning team from our In-Box competition and award the prize!

Skills Practice : 2 sets for QUALITY of(coaches to make part of the warm-up)
40 DU
8 Alternating Pistols/leg(use progressions)
45 s Handstand Hold(nose to wall)

SWOD : Front Rack Walking Lunges
3 x 20 steps(10/leg), heavy as possible

CWOD : 21-15-9 rep rounds of
Thrusters(115/80)
Bar-Facing Burpees

BC WOD : 21-15-9 rep rounds of
DBL KB Thrusters(20/12)
KB Facing Burpees