WoD for January 4th, 2017

Group Warm-up
3 NFT:

10 Jumping Jacks
2 x 30′ Walking Lunges

Strength
SQUADATHLON
3 min AMRAP @ 40%
5 mins rest.
2 min AMRAP @ 50%
3 min rest
1 min AMRAP @ 60%

Daily WoD
3 ROUNDS OF: CLEANS/DIPS/WBS
4 min on, 1 min off (AMRAP):

5 power cleans 95/65lb a) 75/55 b) 55/35
7 Ring Dips a) Banded b) box
15 wall balls 20/14lb a) 14/12 b) 12/10

Mobility
2′ Each Leg Screaming Pigeons
Mash Triceps
Roll Posterior

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