Wednesday, March 20th

Warmup: 5 Rounds of

Bike x 10 cals

Clean High Pull x3,

Chin-ups x10,

Barbell Bent Row x15,

Walking Lunge x14/leg

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Strength/Skill: Hang Clean 10x2

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WOD: "Grace"

30 Clean & Jerks for time 135/95#

Joe Kusnitz
Tuesday, March 19th

Warmup: 4 Rounds of

200 meter run

Pushup x15,

Alternating KB Press x10/Arm,

Box Jump x5

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Strength/Skill: Split Jerks 10x2

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WOD: 3 Rounds for Time:

500 meter row,

20 Burpees,

30 KBS

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Endurance: Meet at ECF @ 530 am

For Time:

1 mile row

2 mile run

3 mile Assault bike

Joe Kusnitz
Monday, March 18th

Warmup: 3 Rounds of

1 Dumpster Dash

30 Seconds Weighted Plank Holds,

5 Paused Goblet Squats,

5 seated box jumps

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Strength/Skill: Snatch 5x3

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WOD: OTM x 20 Minutes:

15 Wall Balls 20/14#,

10 Calorie Row,

10 GHD Situps,

10 Alternating DB Snatches 50/35#

Joe Kusnitz