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15 January 2018

15
Jan

15 January 2018

15 January 20178

Warm-up:  800m Run to W. Alabama, 2 sets: 25m Bear Crawl, 25m Crab Walk, 25m Burpee Broad Jump.

Strength: Bench Press: EMOM 10:00 2x Bench Press -AHAP (Should be more than last week!)

WOD: 4 Sets:

In 3:00 Complete:

  • 5x Overhead Squat (135/95) from the Ground
  • 8x Burpee Box Jump (24/20)
  • Max Cal. Assault Bike/Ski Erg/Row in remaining time. Notate:  B/S/R

*Rest 2:00 Between Sets.

Cool Down: 4 Sets Planks:  1:00 on/off

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