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MONDAY – 12.1.14

30
Nov

MONDAY – 12.1.14

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VitalWinter164

WARM UP
2 Rounds
10 PVC OHS
Bear Crawl
20 MC
Bear Crawl
10 V-Ups

STRENGTH
Hang Squat Clean
75% x 5
85% x 3
95% x 1 (AMRAP)

WOD
With a partner:
RX
40 Cal Row
Fran
21-15-9
Thrusters 65/95#
Pull Ups
40 Cal Row

L2
55/85#

L3
45/75/Scaled

*Together you must row 40 Calories to start and 40 to end.
then its I go You go.
Example: I do 21 thrusters you do 21 thrusters, I do 21 pull ups you do 21 pull ups……..until you finish the complex.’
**This should be a sprint, you have rest use it. When you are on the bar or the rig or erg you should be giving it all you got!!!

Hope everyone had a wonderful holiday, now lets get back to work because it’s only 25 days to Christmas!!!

 

 

 

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