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WOD: Week of 3/21

MONDAY

7 sets for load:

1 back squat

TUESDAY

Pre-workout:

EMOM 10:

1 thruster

For time:

15 thrusters (95/135 lb)

30 V-ups

12 thrusters

24 V-ups

9 thrusters

18 v-ups


WEDNESDAY

Pre-workout:

5 attempts:

Max distance in 5 broad jump attempts

5 rounds for time:

15 barbell lunges (95/135 lb)

75 double-unders

THURSDAY

AMRAP 20:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 box step-ups (24/30 in)

FRIDAY

Pre-workout:

Build up to a heavy 1-rep squat clean

AMRAP 7:

10 squat cleans (65/95 lb)

20 sit-ups

SATURDAY

5 sets for load:

10 shoulder presses


Post-workout:

4 sets:

:20 lateral hops over a bar

– Rest :10

:20 chin-ups

– Rest :10



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