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Thursday, March 19, 2020

A. Minutes 00:00-12:00

10 minute cap

3 rounds for time

10 CTB pull-ups

20 Flat DB bench press 50#/35#

30 air squats

Minutes 12:00-24:00

10 minute cap

50 step-ups 24"/20"

40 medball squat cleans 30#/20#

30 medball sit-ups 30#/20#

20 burpees

Minutes 24:00-36:00

10 minute cap

Row 10 cals

21 push press @ 95#/65#

Row 20 cals

15 push press @ 95#/65#

Row 30 cals

9 push press @ 95#/65#


AT HOME WOD

5 rounds

20 sec jumping jacks

Rest 10 sec

20 sec hollow rock

Rest 10 sec

20 sec push-ups

Rest 10 sec

20 sec sit-ups

Rest 10 sec

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