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3.14.16

13
Mar

3.14.16

Warm-up

An old man turned ninety-eight
He won the lottery and died the next day
It’s a black fly in your Chardonnay
It’s a death row pardon two minutes too late
Isn’t it ironic, don’t you think
It’s like rain on your wedding day
It’s a free ride when you’ve already paid
It’s the good advice that you just didn’t take
Who would’ve thought, it figures
Mr. Play It Safe was afraid to fly
He packed his suitcase and kissed his kids good-bye
He waited his whole damn life to take that flight

And as the plane crashed down he thought
“Well, isn’t this nice.”
And isn’t it ironic, l don’t you think

Strength/Skill

METCON

AMRAP in 6:00

5 Push press (115/75)

10 Deadlift (115/75)

15 Box jump (24/20)

Rest 3:00

AMRAP in 6:00

15 Wallball shots (20/14)

15 Kettlebell swings (53/35)

Extra Work

gymnastic

EMOM x 10 min:

odd- 3 heavy weighted pullups

even- 15 sec HS Hold

olympic

EMOM x 8 min: 1 Snatch Pull + 1 Snatch up to heavy for the complex

rest 4 min

EMOM x 8 min: 1 Clean Pull + 1 Clean up to heavy for the complex

4×1 min planks

Core

100 Hollow Rocks

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