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WoD for March 8th, 2017

Group: 3 in 3
Air Squats
3-5 Pull-ups
Jumping Jacks

Strength: 15’ to establish a heavy set of 3 Back Squats

WoD: 15’ AMRAP

200m Run
Rounds worth of Rope Climbs a/b) Round x 3 Rope Progressions

Notes: 1st Round, do 1 rope climb. Second, do 1 200m run and two rope climbs.

Score = Total Number of Rope Climbs

MOB: Roll Quads and Lats / Mash Achilles

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