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Friday January 13th

By 8th January 2017No Comments

Warm Up

Lunge & twist up
10 air squat
sumo squat back
5/5 cossack squat

 

Strength 

take 15mins to hit a 20rm back squat

 

WOD

50 wallballs
50 step ups
50 wallballs
scale up to 30/20lbs, box jump
10min cap

After Bash: Quad smash

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