WOD - Wednesday, 3.16.2016

Announcements!
1. T-shirt Pre order.  
We have 2 different shirts for Pre-order at the desk.  
Baseball T's and regular T-shirts/Tanks.  
Sign up at the desk for size/color.  Shirts are $20.00, you can pay cash or charge your account. 
This week is the last week to get your order in!

2. Dr. Jeremy and Dr. Sean will be hosting an Athlete Workshop here at our gym April 2nd and 3rd from 1:00pm to 6:00pm. The focus of the seminar will be about mobility and strength. Together they have been hosting many successful seminars around the country for coaches and athletes that has been very well received from everyday CrossFitters to the very competitive CrossFitter such as Brooke Wells and Jared Stevens who will be attending.  
If you are interested in attending please stop me (Anita) in the gym and I can fill in with information.  
Members of our gym will be getting a discount.

3.  Updated Games leaderboard! -- https://games.crossfit.com/lboards/result?id=1115970

CROSSFIT
WARMUP

Row 250M 10 Alternating push up shoulder taps 10 push up shoulder Ts 20 mountain climbers 20 groiners 10 kossacks 10 air squat

Review: Barbell Roll Out

Part A)  3x500m at 94% Rest as long as it took you to row

Rest 5 min

PART B)  3 rounds: 12 Thrusters 95/65# 200M run

Rest 2 min

PART C

4 rounds for quality: 5 ring fallouts 30M 1 arm farmer carry each hand 105#/65# 10 alternating shoulder taps

FITNESS

WARMUP

400 m run, 3 rnds of; 5 inch worms + 1 push up, 3 wall walks up and down, 10 hollow rocks, 10 superman rocks 10 beat swings 1 min couch stretch on each leg

WOD

16 min AMRAP 7 pull ups, 14 Kb swings (53/35#), 28 sit ups, 200m run

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