3-24-17

Wod 10 rounds 9 Thrusters (95/65) 35 Double-unders (2:1 singles) *We just did doubles on Wednesday, if your legs/feet are still sore from them feel free to do burpees instead (7 burpees)*

Post wod Curls 10 reps (45/25) rest 10 reps (50/30) and so on…adding 5#’s until you can’t get all 10 reps

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike