Workout of the Day (WOD)

Wednesday 3/6/11

CrossFit Open WOD 3 has been announced:  (we will do this WOD on Friday then take a 5 minute break and do a 2nd amrap wod.....YEAH FOR FRIDAY FRIDAY FRIDAYS)

5min AMRAP of:
Squat clean (165/110)
Jerk (165/110)

http://games.crossfit.com/features/videos/workout-113-demo

http://games.crossfit.com/features/videos/instructions-workout-113

Strength:  Shoulder Press Week 2

WOD:  Every minute on the minute do 5 Push Press (95/65)

Then with the remaining time in the minute do the following:

50 Pull-Ups

after the pull ups are completed then do

150 Air Squats

It's a bird, it's a plane, no it's Richard doing backsquats.