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January 19, 2016

19
Jan

January 19, 2016

WOD

Strength – Cleans

Health – Front Squats 4×6

Fitness/Performance – 3×[email protected]+5-10lbs, 2×[email protected]+10-15lbs

then

Muscle Up Progressions

Health/Fitness – Pullups + Ring Dips 3×10

Performance – 5×3 Muscle Ups or 3×4 Chest to Rings + Transitions

 

Met Con – 3 Rounds

Health – 20 Kettlebell Swings

20 Goblet Squats

 

Fitness – With 35/18 Kettlebell in Left Hand:

5 Swings

5 Snatches

5 Cleans

5 Squats

With 35/18 Kettlebell in Right Hand:

5 Swings

5 Snatches

5 Cleans

5 Squats

 

Performance – With 44/26 Kettlebell in Left Hand:

5 Swings

5 Snatches

5 Cleans

5 Squats

With 44/26 Kettlebell in Right Hand:

5 Swings

5 Snatches

5 Cleans

5 Squats