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“SCARECROW” WOD 3/11/18

0
WARM UP:
400 M. Row or Run
2 Rounds
10 Pass Through’s 
10 Good Mornings
10 Front Squats
10 Push Press
Then:
Mobility


WIN
SKILL:
EMOM 8
ODD: 8 T2B
EVEN: 20 Hollow Rocks
LIFT:
EMOM 10
1 Thruster
*Work to a heavy single.
WOD:
“SCARECROW”
For Time:
500 M. Row
50 KBS (53/44) (35/26)
40 S2O (135/95) (115/75)
30 S.A. KB Thrusters
500 M. Row


FIT
SKILL:
EMOM 8
ODD: 20 Weighted V-Ups
EVEN: 20 Hollow Rocks
LIFT:
Strict Press
5 x 5
*Build
WOD:
“SCARECROW”
For Time:
500 M. Row
50 KBS (53/44) (35/26)
40 S2O (135/95) (115/75)
30 S.A. KB Thrusters
500 M. Row

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