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January 31st WOD

1.31.2018

Level 1
L1:A: CS Activation
Crossover Symmetry - Activation
L1:B: Push Press + Push Jerk (18 min e2mom; Push Press+push jerk; 2+1)
build to a tough complex
L1+:B: Push Press + Push Jerk (18 min e2mom; Push Press+Push Jerk; 2+2)
build to a tough complex
L1:C: Metcon (3 Rounds for time)
For time; x3; rest 3 mins between

15 Sh2oh 135/95
200m run
12/7 cal ab
L1+:C: J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

F3
F3:A: CS Activation
Crossover Symmetry - Activation
F3:B1: Filly Z press (@3011; 5x8)
no rest
F3:B2: Hollow Rock Hold (40-60 sec; x5)
rest 45 sec
F3:C: Metcon (AMRAP - Rounds and Reps)
8 min amrap

8 db push press 20/10 int 35/20 adv 50/35
8 box jumps 24/20
8 burpees

Competitors
Comp: 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