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Wodify

WOD 03/23/17

March 22, 2017

WOD:  “Helen”
Three rounds for time:
Run 400 meters
Kettlebell x 21 swings (53/35 lbs)
12 Pull-ups

Post WOD Mobility: Lat. dorsi smash with ball or roller, 3 minutes each side
Rig lat. stretch, 1-2 minutes each
Quadruped wrist flexor stretch, 1 minute

11:00 am Strength Class: 
Lift: Box squat 12×2 46%, bar 25% accommodating resistance

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