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Wednesday, March 21st

Wednesday, March 21st

Strength: Work up to a moderate set of 5 with perfect form. This should NOT be a max.
Metcon: Benchmark workout that you will see again in 16 weeks. Hang Squat cleans should be light and effort should be around 85%.

WOD
“Liza Beth”
For time:
21-15-9
Hang Squat Cleans (115, 75)
15-12-9
Ring Dips
5-3-1
Rope Climb

L3: (95, 65) (Bar Dips) (3-2-1 Rope Climb)
L2: (75, 55) (21-15-9 Push-ups) (10 Strict Pull-ups per round, band assisted)
L1: (75, 55 Front Squat) (21-15-9 Box Push-ups) (12 Ring Rows per round)
13:00 Cap

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