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W.O.D

A.    Strength:

Take 20 Minutes to complete 3 sets of 10

Back Squat 225/135

B.    Metcon

Two sets for max reps, each against a 4-minute running clock, of;

500m Row

15 Thrusters 95/65

Max Reps of Burpees

Rest 4-minutes between sets. (Next group of 5 Starts) 10 people max split metcon and strength into two groups if needed.

 

Earlier Event: January 10
W.O.D
Later Event: January 12
W.O.D