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Tuesday March 8, 2016

Warm up: 200 meter run
t-spine smash
20 ft pigs on ice skates
12 thorasic high fives
10 situps
10 bb cleans *focus on elbows high and outside

Strength: Hang Clean - 15 min to find a max for the day

Wod
General Fitness Rx:
3 Rounds:
15 OHS (115/75)
12 ghd's
12 C2B's

Scaled:
15 OHS (95/65)(65/45)
12 weighted abmat situps
12 strict ctb pull-ups banded

Competition:
3 rounds
15 OHS (135/95)
12 weighted ghd's (14/10)
9 bar muscle ups

Earlier Event: March 7
Monday March 7, 2016
Later Event: March 9
Wednesday March 9, 2016