WOD

March 28, 2015 – Form, Function, and Focus

**Schedule Notice – The gym will be closed today for the Fight for Air team stair climb event.**

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March 27, 2015 – Form and Function

Workout of the Day

CrossFit Open Workout 15.5
Complete rounds of 27, 21, 15, and 9 reps for time of:
Row (calories)
Thrusters (95/65 lbs.)

OR

Scaled Version
Complete rounds of 27, 21, 15, and 9 reps for time of:
Row (calories)
Thrusters (65/45 lbs.)

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March 27, 2015 – Focus

Workout of the Day

AM Session

Six sets of:
Airdyne x 30 seconds
Double-Unders x 45 seconds
Row x 60 seconds
60-second recovery

PM Session

A.
To completion:
Row 15 hard pulls
10 Wall Ball Shots (30/20 lbs.)
Row 20 hard pulls
8 Wall Ball Shots
Row 30 hard pulls
6 Wall Ball Shots

B.
CrossFit Open Workout 15.5
Complete rounds of 27, 21, 15, and 9 reps for time of:
Row (calories)
Thrusters (95/65 lbs.)

C.
Active recovery (walk, row, or bike) for 10 minutes.

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