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WOD for Friday March 21st

By 21st March 2014No Comments

Mobility- partner shoulder distraction- 1min on each shoulder

Warm Up- 3 rnds 7mins
Box overs x 5
Ring Press ups x 10
Squat jumps x 15

Strength: Power snatch 8×3
Accessory: one leg star jumps

WOD: buy in 800mtr run
Then 5 min amrap of:
2 hand release burpees
2 pull ups/banded pull ups/ring row*
4
4
6
6
Keep going up in twos till the time elapses

*if you used a banded pull up last time let’s go one lighter today

Or
OPEN WOD 14.4( will be run in three heats with the first heat starting at 6.15 and 7.15

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