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Monday, January 20th

Strength:

"Crossfit Total"

3 Attempts to find a max of the following:

Shoulder Press

Back Squat

Deadlift

combined score = total

*last done 11/23/13

** This is an Epic Eating Challenge WOD!

 

Tuesday, January 21st

Strength:

Back Squat 6 x 3 @ 75% of 1 rep max

wod:

Fight Gone Bad Style- 3 rounds:

Power Clean @ 75 / 55#

Press @ 75 / 55#

Ab Mat Situps

Snatch @ 75 / 55#

Burpees

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Endurance: 6am / 6 pm @ ECC

20 min amrap of:

Keg craziness and Weighted Run (indoor)

 

Wednesday, January 22nd

wod:

"Filthy Fifty"

50 Box jumps (24/20)

50 Jumping pull ups

50 Kettlebell swings (35/25)

50 walking lunges (total steps)

50 Knees to elbows

50 Push press (45/35)

50 Back extensions

50 Wall balls (20/16)

50 Burpees

50 Double unders

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