March 12, 2019

Warm up:
400m run
15 Clamshells
8/8 Powell Raise
3 Wall Walks
X2

Strength:
5 Front Squats between 70-75%
Rest 1min
3 Bar MUs (9 pull ups + 9 dips)
Rest 1min
X4

WOD:
1K Row
25’ Front rack walking lunges 40/25s
20 Thruster 75#/55#
50 DUS
20 Thrusters
25’ Front rack walking lunges
1K Row

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