14 Mar WOD- Tuesday, March 15

POWER IS ON!!! NIGHT CLASS IS A GO!

Strength:

Every 90 for 8 rounds
1 Clean pull + 1 Hang clean + 1 clean
Build in load

WOD:

4 rounds
3 min on/ 1 min off

3 PC 155/115
6 Candlestick Rolls with Med ball overhead

Lv1: 105/70
Lv2: 135/95
Lv3: Rolling Candlestick Pistol, 155/115

6pm Lite N Tite
WOD:

10 min AMRAP
10 OH walk lunge w/plate
50 DU/ 100 sing

Rest 5 min

Then

1k row w/ 5 min cap

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