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January 19th WOD

1/19/2017
Level 1
L1:A: Metcon (AMRAP - Reps)
41 min Emom

Min 1- Max Russian twists
Min 2- kb cleans or swings 44/26
Min 3- Max burpees
Min 4- Max cal row
Min 5- Max air squats
Min 6- rest
Level 1 Rx+
L1+:A: 10k Row (Time)
Max Effort 10k Row
F3
F3:A: Metcon (Time)
9 rounds or 40 mins of work

400m run/ski or ab 0.6
10 Kbs 26/18

***time each round; if you have a big fall off then call it good for the day :)

Advanced

Do Lv 1
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