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Daily WOD – Thursday 032119

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Workout of the Day 032119

Photocred http://www.markstaudtphotography.com/

Warm up
25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Yes/ No
10/10 Wrist circles

METCON
Every 2:00 for 32:00:

0:00-2:00:
400m Run

2:00-4:00:
40 Russian kettlebell swings (53lbs/35lbs)

4:00-6:00:
450/375m Row

6:00-8:00:
20 Box step ups (24″/20″) 15 V-ups

*If unable to run due to weather substitute 100 DU’s for the 400m run.

Post your scores to the Whiteboard.

Daily WOD – Tuesday 031919

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Workout of the Day 031919

Photocred http://www.markstaudtphotography.com/
METCON
For time:
3 rounds of:
5 Power cleans (185lbs/125lbs)
10 Bar-facing burpees

Immediately into:

3 Rounds of:
25 Power cleans (95lbs/65lbs)
25 Burpees

*20:00 Time Cap
*The first part of this workout is intended to be completed at a moderate load and should not last more than about 5:00.
*The second part is light where stamina and endurance will be a primary factor.

Post your scores to the Whiteboard.