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March 2, 2015

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Be sure to get your open scores in by 5PM tonight![/creativ_alertbox]

Strength

Front Squat

3-3-3-3-3

Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.

WOD

10 Rounds for Time

5 Two-Arm Dumbbell Strict Press 45/30lb
20 Walking Lunge Steps

Workout notes: Spend some time picking out the right set of dumbbells. If you anticipate being able to complete every round unbroken don’t be afraid of bumping up the weight but be sure to use a weight you can get 5 unbroken when fresh.

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