Friday, March 17th

Warmup: 3 rounds:

200 meter row,

20 banded face pulls,

15 banded deadlifts,

10 banded presses,

5 forward rolls

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Strength: Bench Press 5x5

Super Set with the following:

Seated Plate Raises x 8

Ring Rows x 8

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WOD: OTM x 20 Minutes:

Odd minutes: 6 burpee pullups,

Even minutes: 6-10 dips