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WoD for February 4th, 2014

Group: 3 in 3
Air Squat
Sit-ups
Jumping Jacks

MOB: 5’ for Hip Mobility

Strength: 15’ to 3RM Back Squat

WoD: WoD: 9’ AMRAP (compare to December 10th, 2012)

4 Bar Muscle Ups a) 12 Pull-ups / 12 Ring Dips b) 12 Pull-ups/12 Push-ups c) 12 Ring Rows / 12 Push-ups knees
30 DU a/b) 90 Singles c) 30 Singles

MOB: Roll Quads Lats / Mash Achilles

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