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WOD - Sunday, 3/17/2019

Warm-up:

Hot Lava

Metcon
In teams of 3:
63 Bench Presses(60% of your 1RM)
63 Strict C2B Pull Ups (C2Ring Rows or Banded C2B)
75 GHD SUs (50 Synchro Sit ups)
42 Bench Presses(70% of your 1RM)
42 Strict C2B Pull Ups
75 GHD SUs (50 Synchro Sit ups)
21 Bench Presses(80% of your 1RM)
21 Strict C2B Pull Ups
75 GHD SUs (50 Synchro Sit ups)

Divide the reps however you choose, but evenly. Use the correct percentages. If you and your partner have different numbers switch the weights accordingly.

Accessorie
5 RFQ
15 Barbell Curls
15 Banded Tri Pull Downs
15 Plate front Raises
5-15 Diamond Push ups
15 Straight-Arm Banded Pull Downs

Movements should be controlled, not rushed.

Extra Credit: Meal Prep.

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