31 March 2014 – “Samuel Gompers”

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Warm-up: 1000 Meter Row with Mobility

Skill/Strength:

Backsquat 3X5 with 0:30 Situps and 0:30 Pushups in between sets

Benchpress 3X5 with 0:30 Burpees and 0:30 Air Squats in between sets

WOD: “Samuel Gompers”

5:00 minute Row for Max Distance, the 3:00 of 10 Wallball AHAP and 4 Burpees

Use the Assault Bike for extra pain!

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