Friday, January 13th

Warmup: 4 Rounds of

50 DU's or Singles

20 Over-head walking lunges with OLY bar

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Buy-in: 6x4 Strict HSPU's

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Strength: Front Squats 4x8

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WOD: 5 min AMRAP 

5 HSPU's 

5 Pullups

5 minute rest

3 Min AMRAP

5 Pushups

10 ab mat situps

3 Minute rest

50 Wall balls for time 20/14#