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March 27, 2015

Row 500m

2x10 reps of each:
Spider Lunge
Bend and Reach
Push Press
Front Squat
Straight Legged Deadlift
Good Mornings

Strength: Deadlift
Work up to a heavy 3 touch and go. Not a 3 RM!

WOD: 12 min AMRAP
9 Deadlifts (155/105)
12 Situps
15 Box Jumps(24/20)