3/9/19

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SWOD

16 MINUTE CAP

3 ROUNDS:

1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 FRONT SQUAT + 1 SPLIT JERK

AMRAP:

1 CLEAN AND JERK 

WOD

7 ROUNDS: 

4 DB ALTERNATING POWER SNATCH

5 PLYO BOX COURSE

3 BURPEES, 

REST 1:3

QOD

JOKE DAY!