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WOD - Sunday - 3/10/2019


The Microwave

Every :30 x 8 (4:00)
5 KBs (light) + 4 Burpees

Strength: Bench Press


Climb in in weight each set. Record the heavy double.
Superset with 8 KB rows after every set, including warm up. AHAP


Teams of 2-3
10 Push ups
1 Shuttle Run*
10 USSR KBs (70/53)
1 Shuttle Run

I go / you go, full rounds

*1 Shuttle Run: 15ft/20ft/25ft
High five every switch.
RX+: Resting Partner holds a plank.

Extra Credit: Open Prep: Meal Prep

Cause thats how winning is done!

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