Friday – 130301

Last night to enroll your children in the Kids Spring Break Camp. To enroll or ask questions, email: crossfitwylie.laura@gmail.com

The daily challenge for March is a ‘500M Row’. If you show up early grab a rower, if you show up late cool down on a rower. NOTE – 20 Burpee Penalty for anyone that: lets the handle slingshot back into the front of the rower, or doesn’t put the rower away with the handle and monitor reset in its storage position.

WOD – March Benchmark

“RAHOI”
SSA Gregory Rahoi
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Fitness
12 Min AMRAP of:
12 Box Jumps 20/17″
6 Thrusters 65/45#
6 Bar-facing burpees 

Performance/Competition
12 Min AMRAP of:
12 Box Jumps 24/20″
6 Thrusters 95/65#
6 Bar-facing burpees

Rx on Burpees requires jump (both feet at same time) over the bar. Games standard on box jumps, open hips with feet on box.

Extra
1a) Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest as needed DEMO VIDEO
1b) 7X3 Bench Press – heavy but fast up, rest 60 sec.

2a) 3XME Strict Pull-ups – rest 60 sec.
2b) 3X7 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
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