Friday, January 15th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Hollow Rocks x 20

Supermans x 20

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Practice: Bar Muscle Ups

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Strength: Bench Press 4x10

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WOD: For Time

50-40-30-20-10

Pushups

Leg Lifts over Medball

Ring Rows