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March 2016

2016-03-29

10 Min EMOM: 5 Deadlifts (225/155) Double Unders *Complete 5 DL at the beginning of each minute; use remaining time to complete as many DUs as possible. Score is total DU. Total: 245 Rx (Potential future home repeat wod)

2016-03-27

WOD (Easter Sunday partner WOD with Kat) Four – 5 Min AMRAPs with 1 min rest between each. (0 – 5) 1 rope climb 5 wall balls (6 – 11) 2 tire flips 5 push ups (12 – 17) 3 kb swing (1.5 pd) 5 box jumps (24″) (18 – 23) …

2016-03-25

Strength 150 med ball sit-ups with a partner (20/14) *split work evenly WOD 5 rounds:  200m row 100m farmer carry (1.5/1) 10 t2b 1 rope climb Time: 24:30 Rx

2016-03-24

Strength Run 1 mile for time (4 laps) *Report time to white board  WOD 12 min AMRAP: 12 Power Snatches (75/55) 30 DU (Scale – 90 SU) Time: 7:11 mile (pr)  Total: 4 rounds + 10 power snatches Rx