WoD for March 26th, 2013

Group: 3 in 3
Air Squats
Push ups
Flutter Kicks

MOB: Front Rack

Skill: Burgener Warm-up for Squat Cleans

WoD: 5 rounds for time: “Elizabeth’s shorter, heavier sister”

5 Squat Cleans @ 165/115 a) 135/95 b) 115/80 c) <= 95/45
10 Ring Dips a/b) With Bands c) Tricep press on bench

MOB: Roll Posterior Chain / Mash Triceps

Coach’s Tip: Get through the first set or two quickly and then start pacing the cleans/dips as needed.

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