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March 27, 2013

In observance of Good Friday and Easter, there will be no regular class on Friday or Saturday. Open Gym will be held on Friday from 5:30am – 6:30pm and Saturday from 7am – 11am. There will be no Foundations or Intro Class on Saturday. Open Workout 13.4 will be performed during class on Thursday. There will also be no rowing class this week.

1) Behind the neck press strict:
3 x 3 reps
Between each set, complete 10 – 12 ring/bar rows

2) 5 rounds for time:
10 box jumps (24/20″)
10 toes to bar
Run 200m

10 min time cap

3) Row 1,000m for time.

Endurance WOD:
Complete Strength and Performance WOD

3 hours before or after Performance WOD, complete the following
Run – off
Tri – Swim – 400m TT

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