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CrossFit WODs Jan 11-15

Monday, Jan 11
STRENGTH
OH squat 5-5-5
snatch balance 3-3-3
squat snatch 1-1-1
WOD
3 rounds
10 DU’s
10 burpees
10 wall ball shots, 20/14

Tuesday, Jan 12
STRENGTH
shoulder press 1-1-1
push press 3-3-3
push jerk 5-5-5
WOD
30 DU’s
30 burpees
30 wall ball shots, 20/14

Wednesday, Jan 13
WOD
10-9-8-7-6-5-4-3-2-1
pull up
deadlift, 225/155
push up
box jump, 24/20

Thursday, Jan 14
WOD
3 rounds
row 500m
21 KB swings, 55/40
15 DB push press, 45/30
9 DB front squats

Friday, Jan 15
WOD
AMRAP in 14 minutes
5 squat snatch, 95/65
10 slam ballls, 30/20
15 toes to bar

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