Wednesday, March 8th

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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Strength: Shoulder press -

On the 4 minute x 5 rounds --> 6 reps

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WOD: 7 Minute AMRAP:

3 Pullups,

6 Push Press,

12 DU's