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03
31
2017

WOD 03.30.17

Strength:

Bench press, 3 reps emotm for 10 minutes @ 65% 1 RM

WOD:

3 rounds for time:

10 Hang power snatch, 115/75lbs

20 Pistols 

30 double unders 

Post loads and times to beyond the whiteboard. 

****

03
30
2017

WOD 03.28.17

Skill/strength:

L1: pull-up negatives, 5×3

L2: max Rep pull-ups x3-5 attempts 

L3: weighted pull-ups, 5-5-5-5

WOD:

AMRAP in 15 minutes:

3 bar muscle ups/5 jumping bar muscle ups 

6 dumbbell power snatches, 50/35lbs

9 butterfly sit-ups 

Post loads and total rounds/reps to beyond the whiteboard. 

****