Tuesday, March 21st

Warmup: 3 Rounds of:

8 Close Grip Bench,

8 seated DB Press,

8 Flat Bench Flies

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Strength: Bench Press 5x3

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WOD: 5 Minute AMRAP:

5 KB Push Jerks,

5 Pullups

Rest 2 minutes,

6 Minute AMRAP:

6 Plank Ups,

6 Dips

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Endurance: Meet at ECF @ 530 am

For Time:

50-40-30-20-10

Calories on Assault Bike

Wall Balls

with run around the building after each set

**Ice Bath to follow