March 10th, 2016

Darryl Law from 107.5 Dave FM interviews Allie and Andrew about their medals and experience in Newfoundland.

Today’s WOD

A1. Pause Front squats @ 33X1, 4-6 reps @ 60-65% of 1RM, rest 20 sec

A2. Rope climb x 1, rest 90 sec x 5

+

With a 3 min timer, complete the following:

Row 500/400m

In remaining time, AMRAP ground to OH @ 155/105

REST 2 min b/t sets x 3

 

Notes:

– score for WOD is total reps of ground to OH, should be tough, but doable after row

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