Friday, January 20th

Warmup: 12 mins of

50' Banded Monster Walk

8 Seated dumbell Presses

8 Bent over rows

8 GHD Situps

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Buy-in: 1 min max rep shoulder to Over-head 75/55#

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Strength: 10x 1 min on - 1 min off

Max distance farmers carry

*Athlete Picks weight

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WOD: 4 Min AMRAP

5 Deadlift 185/95#

5 Box Jumps 24/20"

rest 3 minutes

3 Min AMRAP

5 Air Squats 

10 Double Unders

2 Min Rest 

1000 meter row