W.O.D Saturday 3/9/13
On March - 8 - 2013
Strength
Back Squat 4-4-4-4-4
Conditioning WOD
Minutes 0-10 perform 21-15-9 rounds for time of:
DB Thruster, 40/25lb
TTB
Minutes 10-20 perform 21-15-9 rounds for time of:
Box Jump, 24/20″ (Games standard)
KB SDHP, 70/55lb
Minutes 20-30 perform for time:
Run 1 mile
Post times for each leg to Comments.
Go Team Adkins: Donald cheering on and coaching Nikki through Open WOD 13.1!!!
1st Phorm
Blue Sky Design
CFS EAST
CrossFit Football
CrossFit Journal
Crossfit Kids Springfield
CrossFit Main Website
HOA4 Sponsors
JUNK Brands
LivXFit
Proximal Strength
The Naked Plate
USAF
2 Responses
What’s the hero wod? I have a friend asking..
Posted on March 9th, 2013 at 8:02 am
Hero WOD today is “Bradley”
Posted on March 9th, 2013 at 10:13 am
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