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January 2017

2017-01-30

WOD 10-9-8-7-6-5-4-3-2-1 Ring Dips 1-2-3-4-5-6-7-8-9-10 Strict Pull Ups *5 Burpees between sets (10 dips +1 pull up + 5 burpees) Repeat WOD 8/10/15 Time: 21:48 (used box for first 5 sets of ring dips, kipping pull-ups on last 3 sets 8-9-10)

2017-01-25

WOD 150 D/U (300 S/U) 40 KB Swings (2/1.5) 75 Air Squats 800 m Run 75 Air Squats 40 KB Swings 150 D/U Time: 32:01 (1.5 pd)

2017-01-22

Warm up 1000m row 2 rounds 10 kb swings 10 push-ups 10 squats 10 pull-ups WOD “Annie” 50 – 40 – 30 – 20 – 10 Double unders and Sit-ups Time: 11:17