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Monday, 3/21/16


Monday, 3/21/16

Training Day


3 rounds *not for time

Row 250m

24′ KB OVH walking lunge (LT) 16/12kg

12/10 Ring rows

24′ KB OVH walking lunge (RT) 16/12kg

10 Strict OVH press *empty bar


EMOM x 6 mins

3 Front squats @70% *be explosive


Complete for time;


C2B Pull-ups (performance) Chin-over bar (fitness)

S2OVH 95/65

Note from the Coach;

5 mins after the start of class we will begin with a 5 min aerobic warm-up of rowing, riding, jumping rope, etc. Then we’ll immediately move into the warm-up listed above.