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WOD - Wednesday, 3/28/2018

WU:

3 RFQ

2 Wallwalks
10 Ring rows
20 Banded pull aparts

A. Strength: Single Arm Press Complex (10:00)
4 sets (each arm):
3 Single Arm Strict Press + 5 SA Push Press (use DBs / KBs, AHAP)

B. Conditioning
w/ a partner
For time
3K Row (switch every 500m)
400m KB/DB Waiter carry (53/35)


Partner 1: 100m KB Waiter Carry - Left Arm (53/35)
Partner 2: 100m KB Waiter Carry - Left Arm (53/35)
Partner 1: 100m KB Waiter Carry - Right Arm (53/35)
Partner 2: 100m KB Waiter Carry - Right Arm (53/35)

Extra Credit: DB/KB rows

4 x 12-15 at a weight that will cause failure in given rep range.

+

150 Banded pull aparts

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