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March 21st WOD

3/21/2017
Level 1
L1:A1: Farmer's Carry (200m single arm fw w/Db oh; x5 )
L1:A2: V-Ups (5x20)
rest 2 mins
L1:B: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Level 1 Rx+
L1+:A: Metcon (No Measure)
4 rounds not for time

10-15 strict c2b pull ups
25 v-ups
L1+:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 2 mins

8 PC 135/95
12 box jumps 24/20
F3
F3:A1: Deadlift (5x8)
@3010; build off last week; no rest
F3:A2: Monster walks (5x50)
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 Kbs 26/18
12 kbdl
9 box step ups 24/20
200m run
F3 Advanced
F3+:A: Deadlift (20 min E2mom; every 2 mins perform 2 Dl )
build to a tough double
F3+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

9 Kbs 53/35
12 kbdl
15 box jumps 24/20
200m run
Sol Endurance
SE: Metcon (Time)
For time

1 mile ski
100 sit ups
100 Kbs 53/35
1 mile run
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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