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WOD – Sun, Mar 19

Warm Up

2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation

Coaches Choice

031923 WOD (Time)


DB squat cleans 35/50 25/40 15/25

DB hang muscle cleans

DB push jerks

Cals Echo bike

Goal time try to finish under 30 mins

Fast time finish under 20 mins


3/3/3/3,6|6/6|6, 9/9/919, 12/12/12/12…

Can sub with KB’s sandbag or barbell.

Can sub airbike for:Cals row/ski/bike erg

Cool Down

Coaches Choice