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Wednesday

February 10, 2016
Warm-up
Bike 2000m
Mobility
5 mins
Warm-up
2 Rounds of CF Warm-Up, Ring Rows & Ring Dips
10 Reps of Each:
PVC Overhead Squat
Ring Dips
Samson Lunge
Ring Rows
Sit-Ups
Back Extension
Strength
Turkish Get Up (3-3-3-3-3)
WOD 1
Metcon (No Measure)
10 Min EMOM:Odd: 8 DB Snatch @45/30#
Even: 15 Box Jumps @ 24/20″
WOD 2
2k Row (Time)
Max Effort 2k Row


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