3/7/14

• SWOD then...
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• 21-15-9
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• Power Cleans (155/105)
• Shoulder to OH (same)
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• **EMOM stop and perform 3 burpees**

3/6/14

• SWOD: EMOM 10 minutes - 2 hang power cleans at 80-85% of 1RM of hang power clean
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• AMRAP 12
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• 3 Squat Snatches (135/95)
• 3 Muscle Ups / 9 C2B pullups
• 200 M run

3/5/14 - "WE" Wednesday

• SWOD: Shoulder Press 3-3-3-3-3
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• Teams WOD of 2 or 3 people (reps for 3 modified proportionately)
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• 60 Deadlift (185/125)
• 90 Toes To Bar
• 120 Double Unders
• 800 M buddy carry (switch at any point)

3/4/13

• SWOD: Back Squat 3-3-3-3-3
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• EMOM 15
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• 3 Box Jumps (30"/24")
• 5 Ring Dips / Box Dips
• 7 Situps 

3/3/14 - "Hammer" (benchmark) or 14.1 make up

• "Hammer"
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• 5 RFT
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• 5 Power Cleans (135/95)
• 10 Front Squats (135/95)
• 5 Jerks (135/95)
• 20 Pull Ups
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• Rest 90 Seconds between each round

• Or for those who are registered and want to make up their scores on 14.1, today is the last day to re-do if you can drastically improve your score.