11 March 2015

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Warm-up:  500 Meter Row, 20 Push-ups

Strength: Bench Press 3X5

Conditioning:  1000 Meter Row, plus Eastside lap

Timed:  100 Sit-ups for Time

WOD: 9 Minute AMRAP

1,2,3,4……

Dumbbell Manmakers (FULL Manmakers with Squat Cleans and Pushpress)

Burpees

Cool Down: 5 Rounds:  0:30 Planks on Elbows, Rest 0:30

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