03.15.11

Tuesday, March 15
CFFM WOD:
AMRAP in 15-minutes of
Row 300-Meters
15 x KBS @ 16k/24k
7 Burpees
-------
CFFB SWOD:
Deadlift 5-RM
Supine Ring Pullups 3 x max
-------
CFFB DWOD:
Complete:
4 x 2 Max Height Box Jumps starting from a seated position (parallel box)
then complete the following sprints:
2 x 20 Yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.
-------
CFG Open Sectionals Wk #1
SWOD:
Bench Complex
1. Work up to 1-3 RM Bench Press
2. Work up to 1-3 RM 3-board Press
3. DB Bench 3 x max reps, AHAP

DWOD = CFFM WOD