Check out Facebook to see a more detailed description of the WOD.

Strength WOD – Strict Shoulder Press 8 sets of 2 repetitions

WOD – 5 Rounds for time:

7  Deadlifts 275/185

21 Lateral KB Jumps

7  Knees to Elbows

Make sure that both feet remain together at the start of the jump and then over to the other side of the kettlebell.  Happy WODding my CrossFit friends.

[box] (From FaceBook) Strength WOD – Max Effort Shoulder Press (strict) 8 sets of 2. You will have 20min to complete the strength portion. Work hard on keeping the stomach tight and not leaning back.

MetCon – 5 rounds for time: 7 Deadlift 275/185 21 Lateral KB Jumps 7 Knees to Elbows Deadlift proper form. Flat back, tight abs, create torque in shoulders and hips, neck not overly extended and pull. Hips fully extended at the top. Lateral Kettlebell Jumps. Jump side to side over a 70 or 55lbs kettlebell. Feet together and at the same time. [/box]

7 replies on “W.O.D. Wednesday 3-21-2012”

  1. Even though I will be WODing alone I will be thr 2mar PM. I will fill you in on the happy part.

  2. I am currently taking requests for colors and lengths of cornbead necklaces. I am helping raise money for a friend to compete in a Great Wall of China Marathon this May. Message me if interested.

  3. 9:27 – I may have done an extra set. I hope so after seeing everyone else’s time. 135 lb deadlift.

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