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WOD for Friday January 10th

By 10th January 2014No Comments

Skill of the week: HSPU

Warm Up: 4 line drill- broad jumps, walk outs, monster walks, burpee box jumps

Strength: Bent over row 5×5
Accessory: PVC overhead squats 5×5

WOD: medium
3/3 6/6 9/9 12/12 15/15 12/12 9/9 6/6 3/3 lunges with kb/DB/bb all in front rack
3 6 9 12 15 12 9 6 3 press ups

After bash: Fun Friday Surprise

Scaling options will be on the board

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