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January 2, 2015

2
Jan

January 2, 2015

Installing Muscles

WOD

Strength – Snatches

Health – Overhead Squats 4×6

Fitness – 5×3 As heavy as possible

Performance – 3RM, [email protected]%, [email protected]%

then

Deadlifts

Health – 4×6

Fitness – 5×3¬†Level load accross all sets. Start at 75% of 1RM

Performance – 3RM, [email protected]%, [email protected]%

 

Met Con – 2 Rounds for time

Health – 500m Row

15 Squats

10 Ring Rows

1 min Rest

 

Fitness/Performance – 500m Row

15 Squats

10 Pullups

1 min Rest