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Tuesday, March 17, 2020

A.In 15 minutes complete 4 sets of the following

20 DB reverse lunges UB

10 standing strict press w/ 2 sec pause overhead each rep

15 supinated ring rows

B. For time

100 double unders

9 toes to bar

21 KB swings @ 70#/53#

15 burpees

15 toes to bar

15 KB swings

15 burpees

21 toes to bar

9 KB swings

15 burpees

100 double unders

C. 3 sets

5 HEAVY hammer curls

10 DB bicep curls

20 Standing DB overhead tricep extensions


AT HOME WOD

100 burpees for time

EMOM stop and complete 12 air squats

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