3/16/19

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SWOD

18 MINUTE CAP

4 ROUNDS:

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

AMRAP:

1 CLEAN AND JERK

WOD

3 ROUNDS: 

15 SECOND AMRAP: 

BIKE

30 SECOND REST, 

15 SECOND AMRAP: 

THRUSTERS, 

30 SECOND REST,

15 SECOND AMRAP: 

ROW, 

30 SECOND REST, 

15 SECOND AMRAP: 

THRUSTERS, 

30 SECOND REST

QOD

JOKE DAY!