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Jan 20th, 2018

Category: WOD
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Saturday 01/20/18

In teams of two, complete four rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.

Jan 18th, 2018

Category: WOD
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FRIDAY 01/19/18

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
B.
Five rounds for time of:
15/10 Cal Row
20 Alternating Single-Arm Dumbbell Snatches (55/35)

Jan 17th, 2018

Category: WOD
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THURSDAY 01/18/18

A.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14)
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm
Rest while partner work

Jan 16th, 2018

Category: WOD
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WEDNESDAY 01/17/18

A.
Four sets of:
Stationary or Ring Dips x 10 reps
rest 30sec
Barbell Roll Outs x 10-12 reps
rest 30sec
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees
20 Double unders