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03/26/2014 WOD

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Wednesday 03/26/2014

Warm Up:

3 Rounds

5 strict pullups

10 Pushups

15 Situps

20 Walking Lunges 

Strength:

Work up and Perform 1 Set of 8 rep Bench Press at 70% of 1RM

WOD: 

1. 60 seconds Max Burpees

5 min recovery Row/Brisk Walk

2. 60 seconds max Thrusters 75/45

5 Min Recovery Row/Brisk Walk

3.  60 Seconds max burpees

5 Min recovery Row/Brisk Walk

4. 60 Seconds Max Push press 75/45

5 Min Recovery Row/Brisk Walk

Rotate Row/Brisk Walk  each round

Scale weight as needed. No Buffer..be ready to go right into work from rest

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