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Friday, January 4th WOD

Open gym  9am - 11:30am; 4:30-7pm

Open Gym WOD:

"Randy"
Snatch (75/55)
X75 reps 

 

Lift 101   4:15pm - 5:40; 5:30 - 7pm

Lift 101:
5 kb swings
10 kb goblet squats
performed as a ladder. (Increasing weight after every round)
EMOM

Strength:
back squat
1 rep max 

then
dynamic deadlift
3-3-3-3-3-3-3-3-3-3

Cool Down:
75 ab wheels

Posted at 07:11 AM |

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Comments

4:15 for me.

Posted by: Paco | January 04, 2013 at 07:16 AM

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