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Tuesday March 1, 2016

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Practice / Metabolic Conditioning)

Warm-up (15 min)

SOD 

3^ sets of: 3 OHS into 7 Back Squats (15-18 min)

WOD 

20 min to complete an ascending ladder. (Increase by 5 reps each round) 

5 Abmat Sit-ups
5 Calorie Row
5 Wall Balls (20/14)

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