Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strict press 1-1-1-1-1

5 rounds for time of:

20 Back extensions
20 Sit-ups
20 Plank knee to elbow
25 ft Bear crawl
400m Run
Rest 1 minute

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7 rounds for time of:

400m Run
5 Pull-ups
12 Plank knee to elbow
Rest 1 minute

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3 rounds for time of:

1000m Row
8 Wall walks
800m Run

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Wednesday WOD, March 2, 2016