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WOD

13
Jan

Wednesday 1/14

A) Power Clean 5@40 5@50 3@60 5@65 5@75 5+@85 B) 3 rds 400m run 15 hspu 15 ring dips 15 push ups
12
Jan

Tuesday 1/13

A) Push press 5@40 5@50 3@60 5@65 5@75 5+@85 B) 20-16-12-8-4 Ground 2 Overhead 95/65 Toes 2 Bar Burpees
11
Jan

Monday 1/12

A) Squat 5@40 5@50 3@60 5@65 5@75 5+@85 B.) 4Rds 5 deadlifts 335/245 100 FT Broad Jumps  
8
Jan

Friday 1/9

“FYF” “Tommy V” In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona,...
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5
Jan

Tuesday 1/6

A) Push Press Work up to 1RM B) 3 Rounds: 20 Pull-Ups 20 KB Swings (53/35) 20 Box Jumps (24/20)
4
Jan

Monday 1/5

Back squat: 3×5 (+5-10lbs) “Jenny” Amrap 20 minutes of: 20x overhead squat (45#) 20x back squat (45#) 400m run