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Monday, March 27, 2017


Monday, March 27, 2017

Mobility/Activation: 3 rounds of
a. 20 band pull aparts
b. 20s elbow plank hold w/ glutes contracted
c. 3 empty bar strict press + 10s empty bar hold overhead

Strength: Strict Press

15:00 to find a heavy single to use as a starting point for the next 8 weeks. No dip/drive from the legs is allowed and no re-bend of the knees.

Conditioning: For Time:
600m Run
50 Slam Balls
40 Wall Balls
30 Box Jumps
20 HR Push Ups
10 Squat Cleans
600m Run

RXd: 20/15, 20/14, 24’’/20’’, 135/105
Scaled: Scale accordingly

WOD NOTES: This is a long chipper. We want you to test your endurance and push the cardio! If you have to break the big sets into smaller sets, try to keep your rest time between 5-10 seconds

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