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CrossFit WODs March 14-18

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SPRING BREAK CLASS SCHEDULE: 6 AND 7 AM, 5 PM

Monday, March 14
STRENGTH
sumo deadlift 5-5-3-3-2-1-1
WOD
30-20-10
alt DB snatch, 45/30
walking lunges

Tuesday, March 15
WOD
run 800m
21 wall ball shots, 20/14
21 box jumps, 24/20
run 600m
15 wall ball shots
15 box jumps
run 400m
9 wall ball shots
9 box jumps
run 200m

Wednesday, March 16
WOD
row 500m
21 shoulder press, 95/65
15 deadlifts
9 front squats
3 lateral burpees
row 500m
21 push press
15 deadlifts
9 front squats
3 lateral burpees
row 500m
21 push jerk
15 deadlifts
9 front squats
3 lateral burpees

Thursday, March 17
WOD
20-15-10-5
back squat (from rack, AHAP)
alternating plate push ups, 45/25 (left = 1, right = 1)
20 DU’s after each set

Friday, March 18
STRENGTH
squat clean + split jerk 10 x 1
WOD
10-8-6-4-2
toes to bar
pistols

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