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March 7, 2018

6
Mar

March 7, 2018

GROUP WARM-UP
2 Rounds
10 Air squats
5 Front squats (empty bar)
5 Beat swings
5 Pull-ups > Chest-to-bar pull-ups

For time:
30 Chest-to-bar pull-ups
50 Wall balls RX+ 30/20; RX 20/14; Master 55+ 20/10
70 Calories ski
Heats of 7 every 10 minutes

ALTERNATE METCON
For time:
20 Bar or ring rows
40 Wall balls
60 Calories ski

KETTLEBELL COMPLEX
2 sets of:
Each arm 3 cleans + 3 Front squats + 3 Thruster www.yooying.com/p/1721174201308532644_4921676073

MIDLINE
3 sets of:
8 each way stir the pot
:20 each side suitcase hold
:20 side plank left
:20 side plank right

MOBILITY
1 set of:
1:00 (each side) twisted cross
1:00 (each side) pigeon stretch
1:00 frog stretch

The Beer Mile

10 days until the beer mile! Read all the rules and details here: http://www.verostrength.com/the-beer-mile/

And the prizes are in…

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