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Monday January 22, 2018

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(Competition / Glycolytic)
SOD/WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec BB front rack stretch, 30 sec front squats, 30 sec forward stepping alt lunges, 20 sec BB strict OHP, 30 sec sit-ups

SOD

EMOM x 10 Min (10 rounds)
Front Squat + Reverse Lunge L + Reverse Lunge R + Front Squat (Ascend every other round AND begin with an empty bar)

WOD

3 rounds of 1 minute of work of the following: (30 min total)
BB Back Squats (95/65) > Rest 1 min
Push Press (95/65) > Rest 1 min
Hang Power Cleans (95/65) > Rest 1 min
Burpees > Rest 1 min
V-ups > Rest 1 min

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