Wednesday, March 12th

Warmup: 3 Rounds

Assault Bike x 10 cals

Clean High Pull x3,

Chin-ups x10,

Barbell Bent Row x15,

Walking Lunge x14/leg

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Strength/Skill: Hang Clean 10x2

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WOD: “Grace”

30 Clean and Jerk for time 135/95#

Joe Kusnitz
Tuesday, March 11th

Warmup: 3 Rounds

Ski Erg x 10 cals

Pushup x15,

Alternating KB Press x10/Arm,

Box Jump x5

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Strength: Split Jerk 10x2

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WOD: 3 Rounds for Time:

500 meter row,

20 Burpees,

30 KBS

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter ski Erg,

800 meter run,

20 toes to bar

Joe Kusnitz
Monday, March 10th

Warmup: 3 Rounds ~ Not for Time:

200 meter jog

30 Seconds Weighted Plank Holds,

5 Paused Back Squats,

5 seated box jumps

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Skill/Strength: Snatch 5x3

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WOD: OTM x 20 Minutes:

Minute 1: 15 Wall Balls 20/14#,

Minute 2: 10 Calorie Row,

Minute 3: 10 GHD Situps,

Minute 4: 10 Alternating DB Snatches 50/35#

Joe Kusnitz