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Jan 15th, 2017

Category: WOD
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Monday 1/15/2017

CrossFit Virtue
Strength
Build to heavy 3 front squat

WOD
“Fran is broken”
5 Rounds
9 Thrusters (95/65)
9 Pull Ups

Jan 13th, 2017

Category: WOD
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Saturday 1/14/2017

CrossFit Virtue
-Partner WOD-

For Time (20 minute cap):

18-15-12 Deadlifts (185/135) Box Overs (24/20) ** 1 Partner works, while other does Plank Hold **

18-15-12 Weighted Sit Ups (20/14) KBS (53/35) ** 1 Partner works, while other does Deadlift Hold**

18-15-12 Burpees, Goblet Squats (53/35) ** 1 Partner works, while other does Static Bar Hang **

Jan 12th, 2017

Category: WOD
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Friday 1/13/2017

CrossFit Virtue
Strength
Build up to heavy (1RM) squat clean
*20 min

WOD
7-6-5-4-3-2-1
Squat Clean @ 85% of above
25 Double Unders after every set

Jan 10th, 2017

Category: WOD
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Wednesday 1/11/2017

CrossFit Virtue
Strength
Build up to heavy strict press + push press (Min 5 working sets)

WOD
3 Rounds
7 HSPU
14 T2B
21 Russian KB Swings (70/53)