Tuesday – 030315

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Tom, who won the 1 minute max distance row contest at Cars for the Cure has started his free month! His wife, Katie won it for the female side.

Warm-up/Injury Prevention
3 rounds for quality:
10 Bent over kettlebell rows
10 Hip extensions on GHD (weighted if possible)
8 Strict pull-ups
8 Narrow grip overhead squats

Workout of the Day
5 rounds:
In 3 minutes, perform 20 wall-balls (20/14), then perform AMRAP in remaining time of
5 Muscle-ups
30 Double-unders

Rest 1 minute between rounds.

If you cannot do muscle-ups, you will do 6 dips or 8 kettlebell push-ups.  Scale the push-up down from there.

Post your scores to the Whiteboard.

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