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WOD - Thursday, 3/28/2019

Warm-up
5-4-3-2-1
Bench KB Clean
Slamballs
1 Man-Maker* after every round
*1 Man-Maker = 1 push up + 1 row (right) + 1 row (left) + 1 Thruster, while holding a pair of DBs.
 

Strength: Bench KB Clean/Seated press 

4 x 5 + 3
4 x 5 Bench KB Clean + 3 seated presses

Complete 5 seated KB cleans --> then complete 3 seated presses.

https://www.youtube.com/watch?v=3JxDK7onXOw
 

Metcon
"Tree Trunk"
EMOTM 16 (4 rounds)
1. 2 Man-makers (DBs, 35/20)
2. 12 T2B (or 6-8 strict)
3. :30 KB Farmer's hold (88/70)
4. :30 KB Front rack hold (53/35)

rest 2:00

directly into


Metcon

AMRAP 2
ME Slamballs (20/15)
Or
ME Cals on Ski


After the long, very static piece, this finisher is meant to be a 2:00 all-out sprint.


Extra Credit: Windmill curls
5 × 3 (each arm)

https://www.youtube.com/watch?v=otuytnQl4Ls

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