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WOD for Monday January 13th

By 13th January 2014No Comments

Skill of the Week: Clean technique

Warm Up: KB complex-3 rounds not for time:
Goblet squat x 8
One arm Russian swing x 4/4
One arm snatch x 4/4
One arm clean x 4/4

Strength: front squat 5×5
Accessory: weighted pull ups 5x3reps

WOD: for time
1k run
50 wall balls
50 box overs
50 wall ball sit ups
1k run

Scaling options will be on the board


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