3.1.16

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Congratulations to Beth Passmore-the winner of our goat challenge. It was a tough decision, as everyone did an awesome job improving their weaknesses. Beth's overhead squats have really come a long way and she will be the recipient of a $50 Rogue gi…

Congratulations to Beth Passmore-the winner of our goat challenge. It was a tough decision, as everyone did an awesome job improving their weaknesses. Beth's overhead squats have really come a long way and she will be the recipient of a $50 Rogue gift card! 

WOD

Strength

10 min EMOM

O: 10 Pendlay Rows

E: 5-7 Strict or Weighted Pull-ups


Metcon

2 RFT

50 Double-unders (Scale 30 DUs, 2/1 singles)

40 Deadlifts @ 135/95 (Scale: 95/65)

30 Push-ups

20 Burpees

Rest 3 minutes between rounds

Score each round and try to keep rounds within 15 secs.