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Friday

March 6, 2015

Warm-up

Run 400m
Mobility
2 Rounds of CF Warm-Up, Ring Rows & Ring Dips
10 Reps of Each:
PVC Overhead Squat
Ring Dips
Samson Lunge
Ring Rows
Sit-Ups
Back Extension
Strength
Bench Press
3-3-1-1-1-1
Metcon
Metcon (Time)
3 Rounds of:
15 DB Power Cleans
18 V-Ups
21 Burpees

Rx = 30, 40 lbs.
Rx + = 35, 50 lbs.


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