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TODAY’S W.O.D:

A. For time:
45 Thrusters (95lb/65lb)
45 Pull-ups

B. 4 rounds for time:
Run 200 meters
100, 4ct, Flutterkicks

C. Mobility 101 at 10AM:
Point of Interest: Calves and Feet

D. Strength 101 at 6PM: “The Back #1”
5 sets of the following exercises, 10 reps of each. Not for time. Stay in control.
1) Wide-Grip Chins Behind the Neck
2) Close Grip Chins
3) Deadlift 5 sets of 15, 12, 10, 8, 6 reps for load.
4) Bent Over Dumbbell Rows, single arm
5) Straight Arm Dumbbell Pullover*Compare to 01/19/18.

Post time for part A, time for part B and loads for part D to the Members Area or comments.

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