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Wednesday Wod 1.4.17

6 Minutes AMRAP
50 Double Unders
20 Russian Swings
15 Toes To Bar
20 Front Rack Reverse Alternating Lunges
15 Bar Facing Burpees
Rest 4 Minutes

4 Minutes AMRAP
50 Double Unders
20 Russian Swings
15 Toes To Bar
20 Front Rack Reverse Alternating Lunges
15 Bar Facing Burpees
Rest 4 Minutes

For Time
40 Double Unders
20 Russian Swings
15 Toes To Bar
20 Front Rack Reverse Alternating Lunges
15 Bar Facing Burpees

Level 1 – 70/53# KB and 115/75# Lunge
Level 2 – 106/70# and 155/105# Lunge

Optional Work
15 Minutes EMOM
Min 1 – 3-5 Bar Muscle-Ups (Practice Efficiency)
Min 2 – 40 Seconds Triple Under Practice
Min 3 – 10-15 GHD Sit-Ups

January 3, 2017 | WOD | 0

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