11.03.2014

CONGRATULATIONS AND GREAT JOB TO BOTH KWESI AND ERIC!  THEY BOTH COMPETED IN CROSSFIT BY THE SEA'S SHOWDOWN AND DID PHENOMENALLY.  YOU GUYS MADE YOUR COACHES VERY PROUD!!

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WARMUP
1) 30' HIGH KNEE STRETCH
30' QUAD STRETCH
30' TOE PULLS
30' WALKING LUNGE
10 SCORPION
2A)2X10 BAND PULL-APARTS
2B)2X5 BANDED GLUTE WALK (F/B/R/L)


FITNESS
1)3X5 SQUAT (ADD 5 LBS.)
2)5X3 3 POSITION SNATCH
3A)2X3 BOX JUMP, AHAP
3B)2XMAX STRICT PULL UPS OR RING ROWS

PERFORMANCE
1)5X1 3 POSITION SNATCH
2)4X3 FRONT SQUAT @ 70
3A)2X5 RUNNING BOX JUMP - AHAP, SETS ACROSS
3B)2X8 WIDE GRIP PULLUP


WOD (Your name here if you improve the most when we do it again at the end of the month)
10 MINUTE AMRAP @ 95/65
5 POWER SNATCHES (TOUCH AND GO)
7 OVERHEAD SQUATS
9 PUSH PRESSES