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Tuesday 16.03.05 WOD

Deadlift - 50% x 5, 55% x 5, 60% x 5, 65% x 3, 70% x 3,75%x 3 +

12 min
5 SDHP
10 OH lunges
15 superman

ROW

1,000 meter Row

Skill: Pull Ups

Metcon: 12 minute amrap -

Warm up: Group

Metcon: 5 RFT - 10 Pull ups, 8 HSPU, 6 Power Clean (135/105), 4 BBJO, 2 Rope Climb

Cash Out: 4 RFT 25 OH weighted Triceps (45/25), 25 dips

Warm up: 3rds Run 200m 10 PU

Mobility: Group

Skill: Front Squat [from rack] 5,5,3,3,1,1,1+

Metcon 14 Min amrap - 3 Clean, 6 Front Squat, 9 Ball Slam, 12 Air Squat Jump