5 rounds for time of:

10 Hang snatches (95lb./65lb.)
15 Burpees
200m Run

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9am – Regularly scheduled class
10am – Open WOD 12.4

Only two weeks are left in the Open!! Be sure to come cheer for your CF7 team!!


The perils of sleep deprivation, CBS News
(watch for the link between sleep and fitness)

Bringing museum dioramas to life, CBS News


Several sites offer Paleo meal plans online for free! Here are two of my favorite links:

Paleo Table

Multiply Delicious

Bacon Avocado Salad with Bacon Dripping Dressing, Adventures in Cooking

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Friday WOD, March 16, 2012

2 thoughts on “Friday WOD, March 16, 2012

  • March 15, 2012 at 9:17 pm

    Don’t forget to check out the latest MWOD if your looking to do Games WOD 12.4. There are some good ideas for putting yourself in a more mechanically efficient position which will help get a few extra reps.


  • March 16, 2012 at 4:03 pm

    Went to CF Telluride this am. Warm up: 4 min at wall balls 4 min DU, 4 min MU.
    WOD: 40, 30, 20, 10. Box jumps
    Plunge push ups
    Tuck sit ups
    Hard to do at 9500 ft

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