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Monday, January 6th

Strength:

5 x 5 bench with 10  ring dips between each set

 

Sellout:

4 x 10 ring pushups

 

Tuesday, January 7th

wod:

15 min. amrap of:

3 push press @ 95/65#

5 pullups

7 box jumps 24/20 inch box

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Endurance: 6am / 6pm @ ECC

 5 rounds for time:

500 meter row

20 burpees

30 double unders


Wednesday, January 8th:

Strength:

front squat 8 x 3 @ 75%

 

wod:

40-30-20-10 of

Kettle bell swings 55/35#

pushups

*30 double unders between each set

 

 

 

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