3.25.26 THORN

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CONGRATULATIONS TO COACH MORGAN AND LYDIA!  ZION SIMEON ROHRER WAS BORN MARCH 23RD 7 LBS 12 OZ, 20 INCHES.  

WARM UP
5 Shuttle Runs
.5 Tabata
Swim
Air Squats
Arch Hollow Swings
Dynamic Stretch

STRENGTH
Front Squat Wave
Warm up set
5@55%, 3@60%, 1@65%
5@60%, 3@65%, 1@70%
5@65%, 3@70%, 1@75%

WOD
For Total Reps
3 rounds
3 min. Row or Bike or Mix for Calorie
2 min. Box Jumps 24/20
1 min. T2B
2 min. Rest

ICING
500 Meters on Ski Erg
Reverse Nordic