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WoD for March 24th, 2015

Warm up: 3 in 3
Air squats
Jumping Jacks

MOB: Wrists and Shoulders

Strength: 15’ to complete 3 x 3 Front Squat at 75%

WoD: 2 RFT

50 Cal Row
40 Box Jumps
30 Burpees
20 Thrusters (95/65) a) 75/55 b) 65/45
10 Pistols a/b) 25 Air Squats

Note: Pistols have to be hip crease below knee with other foot out front. You can hold the foot or not…

MOB: Roll Quads /Posterior Chains

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