Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

5 rounds for time of:

300m Row
15 Wallballs
10 Toes to bar
5 Power Snatches (135 lb./95 lb.)
Rest 2 minutes

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13.3 will be released at 7pm today! Be sure to watch the live WOD at 7pm at The CrossFit Games site!

Before the announcement, read up on Forging mental toughness, Matt Baird

While you are on the site, be sure to click on leader board, and create your own custom leader board. It’s really cool because you can filter it down to people your own age group and find out where you rank in the world against people who are similar to you!



(Be sure to check out MWOD Thursday morning for prep and strategy tips on 13.3!)

Kelly Starrett is releasing a book soon called, “Becoming a Supple Leopard”. Click here for more information and pre-order a copy.

Need some help with double-unders? Check out these MWODs.

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Wednesday WOD, March 20, 2013

5 thoughts on “Wednesday WOD, March 20, 2013

  • March 20, 2013 at 6:18 am

    23:14 including about 25 seconds of rower malfunction. So best case ~ 22:49

  • March 20, 2013 at 8:19 am

    26:39 rx’ed with no excuses like Brent 🙂

  • March 20, 2013 at 9:18 am

    I guess I will just accept 23:14. Lesson learned: don’t knock the cord loose from the rower’s computer during a WOD.

  • March 20, 2013 at 6:11 pm

    3 rounds – 16:42 (I think – it was 16 and some change)

  • March 20, 2013 at 8:40 pm

    Little bit of everything. This was fun.
    23:56 Rx

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