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Wednesday 3.15.17 Workout of the Day

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Congratulations Lily for getting her first chest to bar pull ups in 17.3!!!

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Strength/Skill Work:

Double Under Practice

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“Route 66”

6 Min AMRAP:

42 Double Unders S(100 Singles)

30 Wall Balls S(14/10) RX(20/14)

18 Toes-to- Bar S(Knees to Chest)

Rest 5 Minutes

6 Min AMRAP: 

21 Double Unders S(50 Singles)

15 Wall Balls S(14/10) RX(20/14)

9 Toes-to- Bar S(Knees to Chest)

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WOD Tips:

-Today will be focused around double unders, since this is another movement we are likely to see in the next 2 weeks of the Open. Use today as an opportunity to

practice double unders, and don’t worry if this slows you down a little in the workout.

-In the WOD, ideally we would stay as close to unbroken as possible for this workout. It is only 6 minutes of work and then you will have a big rest before repeating at

a lower rep scheme. For each of the 3 movements, aim to do no more than 2 sets per round. Use your transition time to get a short rest, but try to stay working for

the entire 6 minutes.