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10 March 2018

9
Mar

10 March 2018

10 March 2018

Warm-up:  W. Alabama Run, 3 Rounds:  15 Air Squats, 10 Push-ups, 5 Burpees

Line Drills and Set up (keep regular class on turf side and have those doing 18.3 judge each other on the pull-up side)

WOD:  12 Rounds (so essentially 6 rounds each of everything!):

One Partner Runs the Block while the other performs the below; partner must wait until the other partner completes all the below:

15 Kettlebell Swings (53/35)

12 Deadlifts (185/135)

9 Slamballs (30/20)

Cool Down:  3 Sets: 20 Hollow Rocks, 10 Ab Mat Sit-ups

 

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