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WoD for January 6th, 2015

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

Strength: 15’ to find 1RM Back Squat

WoD: For time

400m Run (500/400m Row if too cold)

Then, 3RFT
10 Front Squats (135/95) a) 115/80 b) 95/65
10 C2B a) Pull-ups b) Banded Pull-ups
10 HSPU a) 1 Abmat ROM b) Banded c) box or Downward Dog style

Cash out: 60 Sit-ups for time

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

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