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January 21st WOD

1/21/2017
Level 1
L1:A: Metcon (Time)
W/a partner for time complete

150 wall balls 20/14
90 pull ups/ring rows
50 burpees
Run 800m w/plate 45/25
Level 1 Rx+
L1+:A: Metcon (AMRAP - Reps)
12 min amrap

150 wall balls 20/14
90 du's
30 ring mu's
F3
F3:A: Metcon (AMRAP - Reps)
W/a partner for 20 mins alternating rounds

8-15 hr push up
10-17 cal ab
12-20 air squats
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