8
Jan

WOD – Tuesday January 8th

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Aerobic/Gymnastics Skills
Metcon (No Measure)
Emom 12 min:
Station 1 – Pistols
Station 2 – Single Arm Dumbbell Snatches
Station 3 – Double Unders
Rx + (16 Alternating Pistols) (70/50) (50 DU Unbroken)
Rx (12 Alternating Pistols) (50/35) (35 DU)
Sc (Pistol Progression) (30/20) (40s of DU work)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rounds of:
AMRAP 3 Min
5 Front Squats
10 Box Jump Overs
* Rest 3 Min then pick up where you left off
Rx+ (165/105) (24/20 jumping only)
Rx (135/95) (24/20)
Sc (95/55) (Step ups any size)

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