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January 11, 2015

11
Jan

January 11, 2015

WOD

Strength – Snatches

Health – Overhead Hold + Squat 3x30s + 1

Fitness/Performance – 5×3 @ 90% of last week’s best weight

then

Back Squats

Health – 5×5 @ +5lbs

Fitness/Performance – 6×2 with 3 second pause @ 85%

 

Met Con – 4 Rounds

Health – 12 Overhead Squats 75/53

12 Box Jumps 16/12

1 min Rest

 

Fitness – 12 Overhead Squats 95/63

12 Box Jumps 20/16

1 min Rest

 

Performance – 12 Overhead Squats 135/93

12 Box Jumps 24/20

1 min Rest