W.O.D. Saturday 3-10-2012

Today you are presented with 2 options.  Option 1 is to perform or redo the CrossFit Open WOD 12.3.  Come in and warm up with class then do your own thing to get started.  You will need someone to count, verify, and judge reps.   Option 2 is to perform:

Warm up with 3 rounds of 10 pushups,10 situps,10 stepups then,

On the minute for 12 minutes;

65% max weight on Bench Press for 3 reps

Use remaining time in the minute to perform flutter kicks

Make sure the weight on the bench press is one that can move quickly and correctly.  Keep the bar in a path over your lower chest to finish above mid chest.  Elbows stay tight and in.  Push through the triceps and chest and not the shoulders.  Post weight of press and total number of flutter kicks to comments.  Count as four count flutters 1,2,3,1...1,2,3,2…1,2,3,3…1,2,3,4.

 

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