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1
Mar

Luke 

Deno 

Luke and Deno have been showing a ton of progress lately. Whatever you guys are doing, keep it up.

Wednesday Strength/Skill Work: Push Press/Jerk Combo: 4 x 3 x 1. Alternate with Single Leg Straight Leg Deadlift 4 x 6 each leg. You will find 2 versions of the 2nd part of the W.O.D. Pick the appropriate one for your abilities.

W.O.D.

-Split up into 2 groups

-Run 400 m or Row 400 m for time. Rest 2 minutes then switch.

-Rest 2 minutes, then 3 Rounds for time.

-10-9-8-7-6-5-4-3-2-1

– Version A: Ring Dip, KB Swing, KTE

– Version B: Push-up, KB Swing, Sit-up

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