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January 2018

2018-01-20

WOD 3 Rounds for time of: ◦ Run 400 meters ◦ 12 Knees to Elbows ◦ 24 Double Unders Time: 12:10 Rx Repeat from 2011-01-06

2018-01-17

Warm-up 400m row 20 sit-ups 10 push-ups 300m row 20 alt lunges 10 kb swings 200m row 20 d/u 10 wall balls 100m row WOD 21-15-9 Kb swings (2/1.5) Sit-ups Air squats Time: 5:04 (1.5 pd) Repeat from 2011-01-08

2018-01-14

WOD Team of 2 200m run 50 wall balls 200m run 40 t2b 200m run 30 shoulder to overhead (135/95) 200m run 20 front rack lunges (135/95) 200m run 100 double unders 200m run Time: 22:14 (substituted front squats for fr lunges)