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Monday 1.18.16

18
Jan

Monday 1.18.16

Prep Work5X :30 Accelerating Row sprints

0-10 Seconds slow, 10-20 seconds moderate, 20-30 Seconds fast

2X10 Beat swings

2X50′ Inch worm push up

2X3 Burpee High jump
WOD

A.

Tempo Front squat

4X3 @ 22X2

*Around 65% of 1RM, The bottom position of your squat is still an active squat
B.

“Bergeron Beep Test”

EMOM As long as possible

7 Thrusters 75/55

7 Pull ups

7 Burpees

*Last performed October 30Th aim to beat that score.
Cool Down

Mobility

Post results

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