Saturday, March 1, 2014 WOD: (17 of 17 week strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or 250m row

Metcon: 3/1 Instagram WOD: 4RFT, 9-box jumps, 12-V-ups, 15-air squats. Top of each minute 3 burpees

Honor WOD: "Shawn Powell", @135#, one minute each. Power clean, front squat, deadlift, push press, back squat, rest 1 minute, push jerk, OHS, Pendlay Row, press, power snatch