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General Fitness 1.8.16

8
Jan

General Fitness 1.8.16

Prep Work500M Row

2X30 Sampson stretch

2X30 Table top stretch

WOD

A.

5 Sets

:30 Max reps

DB KB Front squat 53/35

Rest 1:30

* This should be an all out effort each set
B.

1 Round for time

850M Row

35 Wall ball shots

10 Bar MU/20 C2B Pull ups / 20 Kipping pull ups

12 Power snatch 155/115

12 Burpees over the bar

8o Double unders

* Goal sub 9 For those that are feeling good with these movements
C.

5X 10 Strict ring dips
Cool Down

Mobility

Post results

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