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Tuesday 1.12.16

12
Jan

Tuesday 1.12.16

Prep Work500m Row

2X50Inch worm pushup

2X10 Hang power clean 75/55

2X10 Push jerk 75/55
WOD

A.
Row 750M
3 rds of

5 Dead lift 135/95

6 Hang Power clean 135/95

7 Shoulder to OVHD 135/95
Row 750
B.

5 Sets of :20 Airdyne sprint

Rest as needed in between
If you are competing in this weekends competition

10X100M Sprint On the rower

Followed by

5 Rounds of

5 Pull ups

10 Push ups

15 Air squats
Cool Down

mobility

post results

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