Wod for March 4th 2013

A little of this and that and some pull ups in between

Strength
5-5-5
clean and Jerks

Skill
10 minutes to work on Pull ups,
--work your way off the band. If you got your pull up, work on Kip, if you got your kip, work on butterflies. I
***if you got both, then Help out the other athletes.

Wod
3 rft (rounds for time)
6x Deadlifts
9x Hang Cleans
12x Push Press
*Once you start the round you cannot let go of the bar, if you let go it is a 15 burpee penalty to be done as soon as the bar is let go.
*You CAN let go of the bar between rounds.
*Once you are finished with all 3 rounds YELL time

rx: 135/95
B: 115/75
C:  95/65
(we may need to run Heats, so please in to a heat as soon as you get to class)

Form before Weight, Weight before Time. 

Welcome new Centurions, if tomorrow is your first day Don't be afraid to ask questions that is why we are here.. First day of CrossFit can be scary and intimidating, Don't worry all the workouts can be scaled to the appropriate weight for you. We are excited to be a part of your CrossFit Journey.

THE OPEN STARTS IN 2 DAYS !!