March 20, 2014

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Happy Birthday Patrice C and Hannah R!

CrossFit/Competitor

REST DAY!

CrossFit 101 WOD: 2 Rounds for Time

Row 500m

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

*Paleo Challengers: please note your time after one round and compare to February 16th.

CrossFit Prep

Lifts Learned: Power Cleans/Squat Cleans

Skills Learned: Toes to Bar

CrossFit Endurance

Fartlek training:

1 mile warm up

1600m fartlek run (100m jog / 100m sprint (80%))

1000m fartlek row (100m 70% / 100m 90%)

Recover (5 mins)

1200m fartlek run (100m jog / 100m sprint (90%))

800m fartlek row (100m 80% / 100m 100%)

1 mile cool down