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7 January 2016


7 January 2016


7 January Thursday

Warmup: 5 Rounds:  10 Burpees, 20 Double Unders,

Strength: 400m Farmers Carry AHAP (use KBs, DBs, Yoke or Farmers Bars to do 20x20yd Laps inside the Box, the brick wall is measured for yards. Please set cones up, Jack the music up and motivate!!!)

WOD: 500 Annie (11 min Cap)

500m Row Buyin
Annie 50-40-30-20-10 Double Unders and Sit-ups
500m Cashout

Cool Down:  4X1:00 on/off Wall Sits



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