Team WoD for March 9th, 2019

Group Warm-up
Coach’s Prerogative

Daily WoD
AMRAP 20
100 DUs or 300 Singles / Plank from Elbows a/b) x3 Singles c) x1 Singles and plank from elbows (Partners must change on any rope break)
20 Pull-ups / Deadlift hold (45 and 185 / 25 and 130) c) In-place lunge / 50
500m Row / Air Squat Hold in Bottom of squat

Mobility
Roll Posterior / Lats / Quads
Mash Achilles

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