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WOD for Friday March 7th

By 7th March 2014No Comments

Friday March 7th

Fundamental of the week: mb clean

Warm up: 3mins
On handstands
On overhead squats- sets of 8
Alternating KB deadlift

Strength: 15min Partner Amrap
Walking lunges 6reps(3/3)
Your rest is your partners 6reps

WOD: Baseline test
400mtr run
40 air squats
30 sit ups
20 press ups
10 pull ups

Elite
345/440
Pro
430/535
Advanced
515/630
Average
615/730

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