WOD – 3-26-14 Wednesday

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SKILL: power snatch/thruster




30 power snatches (135/95)


rest 5 minutes then,

21 round of “Fran”

21 thrusters (95/65)

21 pull-ups

100 double unders (300 singles)

21 round of “Diane”

21 deadlifts (225/155)


100 double unders

Half  “Karen”

75 wallballs (20/14) (beginners only do 50)


The “Isabel” portion should be done as an all-out effort in an attempt to PR from the last time you did “Isabel.” DO NOT pace to prepare for the second part of the workout, that is why the rest time is built in. A single bar should used for the entire workout, loading and unloading the proper amount of weight as you go.


Competitors: http://www.crossfitinvictus.com/wod/march-26-2014-competition/

EVERYONE has been working very hard and it doesn’t go unnoticed. Keep supporting each other and when the WOD gets tough, try your best to buckle down and remember why you’re here.

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