Sunday, March 10, 2013

Monday 130311 8 Rounder

A few highlights for the schedule this week: 
**Wednesday 5pm Pacific time announcement of Games WOD 13.2
**Thursday Night 13.2 Games WOD 5-7:30pm... step up to the bar and compete!
**Mid-week Yoga with Jessica 11:15am-12:30pm
**Saturday morning 13.2 repeat/make up at 8:30am

Ken getting under it

Monday's WOD- classes at 7, 9, 10am and again at 4 and 5pm.  
Strength/Oly class at 6pm.
Eight rounds, each for time of:
Push press, 3 reps (70/50kg) -taken from ground
Wall ball shot, 6 reps (20/14#) -focus on hitting tape exactly
Sumo deadlift high pull, 9 reps, (24/18kg)

Each round done as fast as possible, time each set- add total time for 8 sets
Post total work time and scaling to chalkboard/journals

WOD Notes:
Goal is unbroken reps for all 3 activities- but also try and go heavy
Rest as needed between rounds.. be fully rested prior to starting next set.

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