Saturday 3/23/13

…you on the other hand, love them!

Women’s Class

(Secret WOD)


CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

*Compare to last year’s Open WOD 12.4, 3/17/12


Skill: Sumo deadlift high-pull (“Zippers”)

5:00 AMRAP
4 wall ball shots, dodgeball, no specified target
4 side-to-side hops over 6” PVC
4 jumping jacks
4 trampoline jumps

Game: Duck Duck Goose


Skill: Sumo deadlift high-pull

6:00 AMRAP
10 wall ball shots, dodgeball-2-4#, 9’ target
10 single-unders
5 jumping pull-ups
5 frog jumps

Game: Freeze Tag Dodgeball

Teens (Weightlifting)

Skill: Tripod/ Frog stand

Sumo deadlift


Skill Test: Run 1 mile

Study Session: SAT Question of the Day


(Secret WOD)

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