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Saturday January 17:

Dynamic Warm Up

In Teams of 4 complete the following:
Choice 1: Jump or Row
Relay 100 DU or 500m row

Base Station

Choice 2: Top or Bottom
25 WB (20/14) or 50 Squats

Base Station

Choice 3: Push or Pull
50 Push ups or 25 Pull Ups

Base Station

Choice 4: Up or Down
50 jumping sqts or 25 Burpees

Base Station

Choice 5: Climb or Hang
1 Rope Climb or 20 KTEs

Base Station consist of 15 thrusters (45/33), 15 KB Swings (24/16), 15 Box Jumps (24/20), 15 Sit Ups

January 18, 2014 | WOD | 0

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