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January 16 WOD

Metabolic Conditioning: 4 rounds - 1 min - max reps of: (19 min) Ring Dips Sumo Deadlift High Pull(95/65) Wall Walks Sit-Ups Rest Movement Skill: 400m Run for time

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January 15 WOD

Load Skill: DB Racked Walking Lunges(50/35) 30 sec - max steps 90 sec rest 5 rounds Metabolic Conditioning: 7 min amrap 7 Squat Snatch(95/65) 14 KB Swings(70/44) 21 Double-Unders

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January 13 WOD

Metabolic Conditioning: 3 rounds for time of: Run 800 meters 15 Deadlifts(275/185) 15 Handstand Push-Ups  

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January 12 WOD

Metabolic Conditioning: 12 min amrap 100m Run 8 Toes to Bar 30 sec Plank Hold Movement Skill: 5 min EMOM Hanging L-Sit - 1 attempt Rest IRT  

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January 10 WOD

Barbell Skill: Back Squats(AC) 10 min EMOM attempt Start at 5: add 1 every round 95 reps total if completed Score = Weight and total reps Metabolic Conditioning: 3 rounds of: KB Snatches(53/35) - 1 min Sit-ups - 1 min Standing Lunges - 1...

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