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WOD 13.03.2017 - 16.03.2017

Donnerstag, 16.03.2017

Deck of Cards

Overhead Walking Lunges
Wall Ball Sit-UpsBurpees
Kettelbell Swings

400 m run (one person runs while other person works on cards)

Mittwoch, 15.03.2017

A. Back Squat 5-5-5-5-5

B. "CrossFit Games Open 11.1/14.1

Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs

C. A single set of Toes Through Rings for max reps.

Dienstag, 14.03.2017

A. Bench Press 5-3-10-10, using heaviest weight per set
    Dumbbell Lunge 10-10-10-10, using heaviest weight per set

B.Partner WOD

10 rounds for time of:
15 Row Calories
10 Toes-to-bars
5 Burpees

Montag, 13.03.2017

A. Record your best Deadlift 1 Rep Max lift.

B. Complete as many rounds as possible in 20 mins of:

5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters, 95/65 lbs