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March 27th WOD

3/27/2017
Level 1
L1:A1: Back Squat (4x6-8)
@33X1; strict on the tempo; all sets working
L1:A2: Walking Lunges (4x10-12/leg)
Db walking lunge@10X1; all sets working
L1:A3: Monster walks (4x50-75')
rest 3 mins(strict) before returning to A1
L1:B: Metcon (Time)
4 sets for Max reps and time

Run 400m
Strict press@60% 1RM
Level 1 Rx+
L1+:A: Power Clean & Front Squats (2+3; x5)
PC+Front Squat; build to a tough set; this should take around 15-20 mins
1+:B1: Back Squat (3x10)
@23X1; start at 60% and build
1+:B2: Monster walks (3x100')
rest 2 mins
L1+:C: Metcon (Time)
4 rounds

200m run
15 ohs 95/65
F3
F3:A1: Walking Lunges (4x10-12/leg)
Db walking lunge@10X1; no rest
F3:A2: Monster walks (4x50')
no rest
F3:A3: Glute Bridge (4x8)
Single Leg Alternating Glute Bridge
Single or double leg glute bridge@1015; that's a 5 sec hold at the top; load w/a barbell if it's easy; rest 2 mins before A3
F3:B: Metcon (Time)
4 Rounds for time

Row 250m
10-25 sit ups

Advanced

For time

1000m row
75 t2b
Sol Endurance
SE:A1: DB Hammer Curls (6x6)
@2010; no rest
SE:A2: Across the body skull crushers (6x6)
@2010; rest 2 mins; build off last week
SE:B1: Metcon (5 Rounds for time)
Ski 200m@97%; rest 2 mins
SE:B2: Metcon (5 Rounds for time)
Row 200m@97%;
rest 5 mins before returning to B1; repeat 4 more times
Competitors
C: Comp WOD (1 Rounds for reps)
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