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Wednesday Jan 8th WOD

Skill:

10 Min EMOM

*Pick a Number (1-4) Complete that number of reps on the Minute of the Following:

*Strict Pull up or Bar Muscle UP (any style)

*Strict HSPU

*Push Ups


So example: If youR number is 4. You will complete 4 Strict Pull ups or BMU, 4 Strict HSPU and 4 Push ups all in the minute. Repeat for 10min.

CHOOSE A NUMBER BASED ON YOUR SKILL LEVEL! DONT BE LAZY AND CHOOSE 1 IF YOU ARE CAPABLE OF DOING 3 OR 4. CHALLENGE YOURSELF AND PUSH YOUR SELF. But choose wisely so that you can get all the work done in the minute.



CONDITIONING: PARTNER WOD


EAGLES SEASON ENDING WOD!

THE MOVEMENTS SPELL OUT THE WORD EAGLES


100 kEttle bell swings (70/55)(55/35)

90 Air Squats or Goblet Squats (50/35)

80 Ground to over head (Power Snatch) (95/65)

70 Lungsters (95/65)

60 BurpeesE

50 Shoulder to overhead (95/65)


*Lungster= 1 reverse lunge left leg, 1 reverse lung right leg, + 1 Thruster. That equals 1 rep

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