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12 March 2019

10
Mar

12 March 2019

12 March 2019

Warm-up: 3 Sets: 300m Row, 8x Burpee over the rower, 16x Single arm KB snatch (8/side – light).

Strength: Strict Press: 5×3 – 5-10lbs heavier than last week. Then 3×8 Push Press – As fast as possible – AHAP keeping each set unbroken (continuous motion, no resting at top). Rest 1:00 between sets.

Stamina: 4 Rounds, not for time: 10x Man Maker (40/35), 15x Burpee Pull up, 20x Strict Dip.

WOD: 8 Rounds, For time:

  • 8x Box Jump (24/20)
  • 6x Clean and Jerk (135/95)
  • 4x Burpee over the Bar

Cool Down 4 Sets:

  • 45 second Plank
  • 45 Second Right forearm plank
  • 45 Second Left forearm plak
  • 45 Second Reverse Plank

*Rest as needed

 

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