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Monday, January 13th

Strength:

3 x 3 jerk @ 65%

3 x 2 jerk @ 75%

3 x 1 jerk @ 85-90%

 

followed by:

3 x 15 Hypers

 

Sellout:

30 box jumps for time 24/20 inch box

 

Tuesday, January 14th

Strength:

4 x 3 front squat, moderate weight

wod:

15 min. amrap of:

team burpee tire flips

 

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Endurance: 6am / 6pm @ ECC

 3 x death by burpee sprints with 2 min. rest between

 


Wednesday, January 15th:

 

wod:

7 rounds for time:

3 squat cleans 155 / 75#

7 toes to bar

 

Sellout:

tabata row

 

 

 

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