3/12/11

WOD

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Post time to comments.

OR…….

Air Force WOD

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

*Weight (95/65)

*Perform 4 Burpees on the minute, every minute

Compare Results to Last Years Sectionals

March “COOL” Board

–  Deb – 1st Kipping Pull Up Ever!!!
–  Adam P. – 1 Arm Pull Up
–  Jaime – 100 Consecutive Double Unders
–  Max – 1st GHD Sit-Up
-  Bobby – Best time on any March challenge event (Throwdown Series Event 1 Part 1)
-  Adam P. – Deadlift 350#
-  Justin – 30 Consecutive Butterfly Pull Ups
–  Jodi – 1st Ring Dip Ever!
–  Shelley – 5 Consecutive Ring Dips
–  Melanie – Climbed ALL the Way Up the Rope!
– Jaime – 30 Toes-to-bar
– Justin – 3 Consecutive Muscle Ups

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