WoD for March 18th, 2013

Group: 3 in 3
Air Squat
Flutter Kick
Med Ball Pass

Strength: 15’ to Find 3RM Front Squat

WoD: 7’ AMRAP: Upward ladder of 3-6-9-12-15-18-21 of
Thrusters (105/70) a) 95/65 b) 75/55 c) <=55/35 C2B a) Lt Bl/Red Bands b) P/G/B c) Ring Rows Cash Out: Tabata Sit-ups (Score = lowest round) MOB: Roll Quads / Lats Coach’s Tip: On the sit-ups. Go hard on round one up until the 14th second, then rest. Shoot for that number the rest of the rounds.

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