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FRIDAY CrossFit WOD 1.6.17

5
Jan

FRIDAY CrossFit WOD 1.6.17

PULL UP PRO. W1D5
5 x 3 Feet elevated ring rows :05 hold at top.

WARM UP
10 Power Cleans
10 Push Jerks
20 Push Ups

STRENGTH
BENCH CITY
10-8-6-4-2
*Increase with each set.

Benchmark WOD
“Grace”
30 Clean & Jerks 135/95#

L2
115/75#

AFTER BASH
4 Rounds
30 AbMat Sit Ups
10 Barbell Roll Outs

 

 

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