Friday March 22nd, 2019

FRI- AM:

40 Mins assualt Bike
Watch Open Announcememt
Watch Once for FUN
Once for Review

Then forget about it.
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FRI- PM:

19 POINT 5
GOOD LUCK.

after open wod

rest 7:00

Then row same length of time as wod.. at recovery pace.. When you get off the rower MOVE ON!!
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BB Club:

A1) Barbell bench press x 08, rest 45sr
A2) SA DB Row x 08, rest 45s
A3) Weighted DB Lunge x 08 (08 per leg), rest 2 mins x 3 sets

B1) Seated Sled Pull x 100ft@tough load, rest 45s
B2) Single arm standing DB Push jerk Press x 08, rest 45s
B3) Double KB Front squat x 12@2020, rest 2 mins x 3 sets

C) Straight bar "21's", rest 90s x 3 sets

D) Banded tricep Ext x 100 reps - rest as needed to complete.

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