Friday, January 8th

Warmup: 3 Rounds of

10 weighted supermans

2 forward rolls

10 banded pull aparts

50 meter high knees

50 meters back pedal 

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Buy-in: 2 minutes max rep Double Unders

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Strength: Bench Press 5! ~ Increasing Loads

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WOD: For Time

5 Rope Climbs

100 meter row

30 burpees

4 rope climbs

200 meter row

25 burpees

3 rope climbs

300 meter row

20 burpees

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Sellout: 100 calories for time on Airdyne ~ at the top of each minute do 10 wall balls until completion