Tuesday, March 6, 2012

Wednesday 110307 Partner WOD

To put on your March calendar-- Sunday the 18th is the 2nd CrossFit Malibu Trail Race.  Do you have it blocked off already?  Historically we have a post-race breakfast at someone's house.  We are still in the planning phase for the 4-5 mile course and the post race party.  We are open to suggestions!

For those of you competing on Thursday- today should be a 50-75% exertion day.  The strength set is intended as a work-up to something relatively heavy and NOT a true 3 rep max.  The WOD is set up as a work/rest with partners to ensure that you don't overdo it.  Rest some, work some... and then get in a good stretch and mobility work.  At 5pm the curiosity will be taken care of... and you can begin worrying about getting through tomorrow's work.  
Welcome back Carolyn!
Wednesday- classes at 7, 9, 10am and again at 5pm.  Strength class at 6pm.  OnRamp class at 7pm.

3-3-3 Push press (or Thruster for those not here yesterday)
Complete as many rounds in 15 minutes as you can, with a partner of:
3 Pull-ups
6 Parallette pass throughs
9 Squats
12 Double unders
Work/rest- one partner works, then other rests; rotate and continue.
If no partner, use another pair to coordinate work/rest timing.
Post number of rounds for the team to journals/chalkboards.

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