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January 31st WOD

1/31/2017
Level 1
L1:A: Metcon (Weight)
14 min Emom

Min 1: 6-8 strict press@10X1; build each round
Min 2: run 200m
L1:B: Metcon (7 Rounds for time)
For time;x7; rest 1 mins between sets
20 wall balls 20/14
10 pull ups/ ring rows
1 shuttle run
Level 1 Rx+
L1+:A: Metcon (AMRAP - Reps)
12 min Emom;
Min 1: choose a sustainable number of ring mu's; this should be more than last week
Min 2: 30 du's
L1+:B: Metcon (Time)
25 thrusters 95/65
5 c2b pull ups
20 thrusters
10 c2b pull ups
15 thrusters
15 c2b pull ups
10 thrusters
20 c2b pull ups
5 thrusters
25 c2b pull ups
F3
F3:A: Monster walks (6x50')
no rest
F3:A2: Plank (60-90 sec)
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 sit ups
12/9 cal ab
10 box step ups
F3 Advanced
F3+:A: Weighted Reverse Lunges (6x4/leg)
@2111; no rest; advanced build off last week
3+:A2: Metcon (6 Rounds for reps)
6x Max wide grip strict pull ups
F3+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 t2b
12 burpee box jump overs 24/20
9 horizontal ring rows(as low as possible)
Sol Endurance
SE: Metcon (AMRAP - Rounds and Reps)
75 min amrap; every 5 mins rest 1 min

25 Kbs 53/35
40 air squats
Row 1200m
18 side to side on 6' bar
1.2 mile AB
20 burpees
7 rope climbs
Ski 1000m
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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