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January 22, 2014

Skill

5 x through each

4 Wall Walk
1 Minute Plank Hold
15 Second L-Sit

Be sure to scale each movement up or down depending on your skill level.  Challenge yourself by moving into more of a  planche position for your Planks for example.

WOD
AMRAP in 20 Minutes
400M Run
20 Alternating Dumbbell Snatch 45/30lbs
5 Strict Pull-Ups

Don’t be afraid to test out a heavier dumbbell if you’ve been working with the same one for a while!

Off Ramp WOD

Use a band that makes the pull-ups tough but not so hard that you have to kip! Be sure to protect your back during those snatches!

1 thought on “January 22, 2014

  1. […] notes: This workout is a repeat!  Compare your results to your previous attempt if you were able to participate. If the snatches […]

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