Announcements:
April 12th – Mission CrossFit vs. CrossFit Forest.  We would like everyone to participate.
Motivation
 I’m leaving this afternoon with the family for a week in Utah.  Visiting family and spending some quality time together with the gang.  This may not be motivating to you but it has been a huge source of Motivation for me.  I’ve been looking forward to this for the past 6 months. 
Strength
 Day 1,2,3, or Sled Pushes
Workout Strategy
 A partner workout.  Teams of 2.  One partner works at a time.  When it is your turn you have 3 minutes to row 400 or 500 meters and then complete as many ground to overhead lifts as possible.  As soon as the 3 minutes are up a new 3 minutes starts for you partner and they do the same thing.  You keep alternating until you each complete 30 shoulder to overhead.  If you finish but your partner still needs to do another round and it is your turn then you will just row while they get their 3 minute break.  Ground to overhead means you can do clean & press, push press, or jerk.  You could also do a Snatch.  The weight should be heavy today but you should take no more than 5 rounds.
Workout of the Day
Strength of the Day  Day 1,2,3, or Sled Pushes
Level 1:   

 

Team Work Out (Teams of 2)

Against a 3 minute running clock, complete

400 Meter Row

Ground to Overhead x Max Reps

 

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Level 2:   

 

Team Work Out (Teams of 2)

Against a 3 minute running clock, complete

400 Meter Row

95/65# Ground to Overhead x Max Reps

 

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Level 3: 

Team Work Out (Teams of 2)

Against a 3 minute running clock, complete

500 Meter Row

115/95# Ground to Overhead x Max Reps

 

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Level 4:  

Team Work Out (Teams of 2)

Against a 3 minute running clock, complete

500 Meter Row

135/95# Ground to Overhead x Max Reps

 

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Buy Out – 5 TGU each Arm