WOD – 3-7-16

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warmup

15 cal row

10 strict t2b

15 ring pushups

shoulder mobility

 

strength

build to a 1rm push press push jerk with a 3 sec pause in the catch – 15 min

 

wod

25/20 cal row

15 KB swings (53/35)

50 doubles

16/12 cal row

rest 6 min