WODs for week of 3/15/10

1) 8x2 box squat. extra wide feet with toes pointed forward. NO knees forward at all. Sit to the box just long enough to let your weight shift to it. NO touch and go and NO rocking and rolling. Box squats will really eliminate soreness as the eccentric contraction will be limited by the box.

2) AMRAP in 6 min:
-3 each arm, one hand snatch @ 30 lbs.
-4 burpees
-5 pullups

3) Row 250m, 8 power cleans @65 lbs. 4 rounds.