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Saturday January 23, 2016

Warm Up: 400 m row
20 walking lunges
20 passthroughs
adductor smash **you can use a barbell or a foam roller if you have one.
2 skin the cat (10 progressions)
Banded Super Frog 
Olympic Wall Squat
t-spine smash

Strength: Front Squat - find a 1 RM

Wod:
50 Wall Balls 20/14
25 Box Jump Overs (24/20)
10 Muscle Ups (30 pull-ups)
25 Box Jump Overs (24/20)
50 Wall Balls 20/14

Earlier Event: January 22
Friday January 22, 2016
Later Event: January 25
Monday January 25, 2016