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WoD for March 29th, 2019

Group Warm-up
3 NFT:
35 DUs / 70 Singles
15 Air squats or OHS with PVC
5 Pause push ups (3 second lower, 1 sec pause at the bottom)
20 Arm circles forward and backwards
10 Good mornings with PVC or broomstick
10 Single leg lateral lunge (L+R = 2)

Kipping HSPU

Daily WoD
For 10 Rounds: Do 1 less HSPU and 2 less cals on the rower per round, starting at 10 and 20 respectively. E.g. 10 HSPU, 20 Cal Row, then 9 HSPU 18 cal Row. Finish with 1 HSPU and a 2cal Row.

a) Push Press (from ground) 115/80 b) 95/65 c) 75/45

Coach’s Notes
If this looks familiar, it should! We did it backwards last Wednesday. I want you comparing your times from the two weeks to understand the difference in up and down ladders and how you should be pacing them!

Roll Posterior Chain
Lax Shoulders

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