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March 16th 2013 Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:
Cone Drills

Lift:
3 RM – Power Clean

Workout of the Day:
15 Push Press 115/75
25 Kettle Bell Swings 24/16
15 Bent Over Row 115/75
25 Kettle Bell Swings
15 Ball Slams 20/15
25 Kettle Bell Swings
50 Squat Thrusts

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

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