Wednesday 3/23/16

JFP_HiRes_CFIL_16-4_20160319_187 (1)

***Weekend Schedule Updates***

Friday, March 25: Open athletes may perform Open WOD 16.5 during the 4:30pm WOD (previous weeks limited make-ups to Sunday or Monday only)

Saturday, March 26: Last Saturday Open WOD 16.5 — gym opens 8:45am, Athletes Briefing 9:10am. Celebration potluck at the gym immediately following the WOD — all members & guests are welcome!

Sunday, March 27: Open Gym 10:45am – 12:15pm (please note the earlier end time if you are planning to attend).


Paused Front Squat (3×3 @ same weight)

3-second hold at bottom of each rep. Perform 3×3 warm-up (with pause), ascending, before starting working sets. Add weight from last week


AMRAP 14 minutes:

10 Wall Ball Shots (20/14)
10 Box Jumps (30/24)
200m Run

reduce jump height as much as needed

Categories: WOD

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