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Wednesday, 02 March 2016 (1200)

March 2, 2016

Meeting in the garage today. Little windy, so dress warm.

Warmup:
jog 2 laps
cals/mob
50 toe hops & calf stretch
warmup will include prepping for the push press and back squat

WOD –
Minute 0:00-3:00
Run 200M
Max Reps KB Swing

Minute 3:00-5:00
Rest

Minute 5:00-8:00
Run 200M
Max Reps Push Press

Minute 8:00-10:00
Rest

Minute 10:00-13:00
Run 200M
Max Reps Good Mornings (barbell or KB)

Minute 13:00-15:00
Rest

Minute 15:00-18:00
Run 200M
Max Reps Back Squat

Minute 18:00-20:00
Rest

Minute 20:00-23:00
Run 200M
Max Reps T2B

Ok, I know I didn’t list weights. Here is what we are going to do. I want 2 of the exercise to be heavy and 2 of the exercises to be light. The goal is to redline during every 3 minute work period. For example, I am going to go light on the KBS (16kg), then heavy on Push Press (#135), then light on good mornings (16kg), then heavy on back squats (#185). So we want to balance out some speed work and some heavy work. Score is the total number of reps completed.

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