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2015.01.30 | WOD

30
Jan

2015.01.30 | WOD

PART 1
10 minute time limit:
500m Row
20 x Jumping Jacks
10 x Burpees
10 x Kettlebell Swings (53/35)
10 x Wall Balls (10/9 Feet) (20/14)
10 x Dips
10 x Hip Extensions

PART 2
Use 20 minutes to find your 1RM:
Weighted Pull-Ups

PART 3
10 minutes for form:
Snatch Grip Deadlift

PART 4 (TIMECAP: 12 Minutes)
For time:
20 x Hip Extensions
20 x Burpees
20 x Shoulder To Overheads (135/95)
20 x Double-Unders
20 x Front Squats (135/95)

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