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January 8, 2014

Skill
3x through each. Rest as needed between attempts

5x Skin The Cat
Accumulate 30 Seconds in an L-Sit

Skin the Cats can be scaled into  Knees to Elbows on the high rings or bar along with roll-outs from the knees on the low rings or a barbell.

L-Sits can be performed from the hang, support or scaled down to knee tucks.  Have fun and challenge yourself!

WOD

AMRAP in 20 Minutes
15 Deadlift 155/105lbs
12 Burpee Bar Hops
400M Run

Off Ramp WOD

3  Rounds for time with a 15 minute time cap
15 Deadlift 155/105lbs
12 Burpee Bar Hops
400M Run

Focus keeping the intensity up and using perfect form during the deadlifts AND during the run!

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