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WoD for January 11th, 2018

Group Warm-up
3 NFT:
Row 250m
14 Jump Lunges (L+R=2)
12 Sit Ups

10′ EMOM:
Even: 5/3 ring dips* a/b) banded or box
Odd: 7 medball abmatt situps 20/14lb a/b) less

*ring dip reps increase by 1 each round until failure, then maintain that number

Daily WoD
21-15-9 reps:

cals Assault Bike
T2B a/b) High Knees

Roll Quads
Mash Triceps/Chest

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