WOD – 3-21-16

*Nikitas olympic weightlifting class is on the schedule start signing up before it fills up! You won’t be disappointed.

 

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AMY!
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IONA!

 

WARM-UP
:30 singles
:30 doubles
:30 box jump stepdown
10 air squats
20 laying candlesticks
hip and shoulder mobility

STRENGTH
12 min strict to build to a heavy Back squat  for the day @20×1 tempo
then: perform 3×2 at days heavy double

WOD
27-21-15-9
thrusters (100/75)
box jump overs (24/20)
13 min time cap strict