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Benchmark WoD for January 6th, 2017

Warm up: 3 in 3
Jumping Jacks
Air squats
Handstand holds

Strength: 20’ to find 1RM Back Squat

WoD: For time

.6/.5mi AAB (once) Then,

Then, 3RFT
7 Front Squats (135/95) a) 115/80 b) 95/65 (from ground)
7 Bar Facing Burpees
7 HSPU a) 1 Abmat ROM b) Banded c) box or Downward Dog style

MOB: Roll Quads and Lats, Lax Shoulders, Mash Achilles

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