Thursday the 4th of March, 2010

Overhead Squat hold for time 95/65, 2 efforts with full rest Deadlift 3-3-3 Rest as needed 4 Handstand Push Ups, 8 KettleBell Swings, 12 Squats- 8 minutes AMRAP Sectional Competitors: Same as above, lighter than usual on the deadlifts focusing on perfect form.

Wednesday the 3rd of March, 2010

Row 2,000 meters for time Rest as needed 2 minutes max Abmat sit ups, 2 minute plank hold, 2 minutes max Abmat sit ups Sectional Competitors: Work on weaknesses, work on pacing, practice mental preparation, discuss recovery/nutrition between workouts. Of interest: Tapering for Enhanced Performance 21 ways to be built like a bad ass

Tuesday the 2nd of March, 2010

"Nancy" 5 rounds for time, 400 meter run, 15 Overhead Squat 95/65 Sectional Competitors: Work on weaknesses. Rope climbs, double unders, light oly lifts, rowing, pull ups, muscle ups, hspu, etc. After, run 400 meters x 4 w/ equal rest, all efforts within 3 seconds of each other. Stretch and roll.

Saturday the 9th of January, 2010

One Year Anniversary! Show up early, stay late. Bring fruit, veggies, nuts, seeds and drinks to pass. Thanks to all who have made 305 what it is! We look forward to the next year greatly. 11am Running 12pm Olympic Lifting 1pm WOD Of Interest: 3x Body weight clean and jerk