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January 13th WOD

1.13.2018

In observance of Martin Luther King Day, Monday schedule is as follows:
8:00am, 9:00am, noon, 4:15pm, 5:15pm only!

Level 1
L1:A: Metcon (AMRAP - Rounds and Reps)
25 min amrap w/partner

Partner A-competes amrap

5 Thrusters 95/65
7 Bar over burpees
9 V-ups
11 Hr push ups

Partner B- runs 400m

***partner B picks up where partner A was at

Rx+

7 Thrusters 135/95
9 bar over burpees
11 ghdsu
13 hspu

F3
F3:A: Metcon (AMRAP - Rounds and Reps)
25 min amrap

20 push ups
25 cal ski
20 ring rows
25 cal row
20 sit ups
400m run

Advanced

20 Wtd push ups 45/25
25 cal ski
20 pull ups
25 cal row
20 t2b
400m run

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM