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March 30th, 2012

WOD 120330

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Warmup

3 Rounds – “CrossFit Warmup”
10 Pullups                 10 Dips
10 Pushups               10 OHS
10 Back ext               10 Situps
10 passthru’s
15 second Sampson stretch

STRENGTH / SKILL

3 x 3 Sumo Deadlift

WOD

20 Min AMRAP
10 SDHP (75#/45#)
10 Thruster (75#/45#)
10 OHS (75#/45#)

Announcements

- Need a sports massage? Polina will be at the box tonight from 6-8PM. Her rates are as follows:
10 Min = $15
15 Min = $20
20 Min = $25
30 Min = $35
45 Min = $45
60 Min = $60

Live CrossFit

Videos, journals, articles that will help your brain PR

Let’s All Stop Freaking Out About Carbs – Article
Coconut Milk Protein Shake – Product
Rachel Medina teaches the SDHP – Video
“We want your feet wide enough where your knees can still safely trace over your feet”
- Rachel Medina on the Sumo Deadlift Highpull

  • http://benmccormack.com Ben McCormack

    Sumo Deadlift: (135), 225, 245

    WOD: 5 Rounds + 10 SDHP.

  • Kevin

    5 Rounds + 27 Reps (Rx)
    20 Minutes of complete hell.
    Have fun with this one!

  • Heather

    7 plus 13 @45lbs

  • Mike T

    6 rounds + 5 SDHP rx. GREAT WOD! Def wanna do this one again

  • Nicole

    7 rds + 12 RX. Loved this one.. Great work Heather!

  • T-Wrecks

    Rd 2 of HSPU volume training, already awesome.
    Made up Mondays WOD (T2B & KB Swings) 10:48. Grip Killer.

  • LL

    6rds + 22 reps RX