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Monday Jan 25th WOD


*Parking at the gym is not the best due to the amount of snow we recieved. Woodland Ave is not ploweded very well and Rite Aid parking lot is horrible. Please wear your snow boots and try to find parking where ever you can. Remember we are not allowed to park at Brothers Pizza.

Thanks!

Strength:

1a) Snatch (20 minutes) 6x3(1 complex) @ 75% -Power snatch -Hang Squat snatch -Full snatch

*Add 5lbs to all your main lifts* 2a) Front Squat 4x8 @ 75% 2b) SLDL 4x10 @ 45% of your deadlift


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Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching

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