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January 18th WOD

1/18/2017
Level 1
L1:A: Back Squat (5x10)
@10X1; start at 60% and build to a tough set; rest 3 mins between sets
L1:B: Metcon (Time)
5 rounds for time

9 thrusters 95/65
9 pull ups
Level 1 Rx+
L1+:A: Front Squat (5x5)
@4111; all sets working; build to a tough set
L1+:B: Metcon (Time)
For time

30 Ghdsu
30 ohs 95/65
Rest 7 mins
L1+:B: Metcon (Calories)
1 min max cal ab; x3; rest 6 mins between
***only if you have time
F3
F3:A: Metcon (No Measure)
5 rounds not for time

200m fw(coach's discretion on weight)
10-30 sit up
F3+:A: Metcon (AMRAP - Rounds and Reps)
50 min amrap

200m fw 70/53
15 wall walks
1200m row
F3:B1: Skull Crushers (5x6)
@3010; build off last week; no rest

Advanced; skip B
F3:B2: Monster walks (5x50')
rest 2 mins
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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