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FRIDAY JANUARY 5, 2018

FRIDAY JANUARY 5, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG SQUAT SNATCH *PAUSE CATCH & PAUSE SQUAT* (ASCEND)

WOD
FOR TIME, 15:00 CAP:
21 SQUAT SNATCH 95/65 (RX+ 115/80)
12 BAR MUSCLE UPS / MOD: *SEE BELOW
15 SQUAT SNATCHES
9 BAR MUSCLE UPS
9 SQUAT SNATCHES
6 BAR MUSCLE UPS
*BANDED OR JUMPING BAR MUPS OR STRICT PULLUPS

COOL DOWN

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