Wednesday, January 8th

Warmup: 3 rounds of

12 lunges,

12 ring rows,

12 pushups,

12 back extension

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Strength: Deadlift 6x6 with 2 second pause at the knee

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WOD: 4 rounds:

weighted bear crawl with DB x 20 meters,

Burpee Deadlifts with DB's x 6,

Knees to Elbows x 12,

1 Dumpster Dash

Joe Kusnitz