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WODs

ELM:

AMRAP 13 mins: Deadlifts, Jump Rope (Singles)s, Burpees and Dumbbell Push Press

Complete as many rounds as possible in 13 mins of: 25 Deadlifts, 135/95 lbs 25 Jump Rope (Singles)s 15 Burpees 25 Dumbbell Push Press, 20/10 lbs

Normal burpee standard.

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FIT:

AMRAP 13 mins: Deadlifts, Double Unders, Lateral Burpee Over Barbells and Dumbbell Push Press

Complete as many rounds as possible in 13 mins of: 55 Deadlifts, 185/125 lbs 55 Double Unders 25 Lateral Burpee Over Barbells 55 Dumbbell Push Press, 30/20 lbs

18.zero standard on burpees.

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ADV:

AMRAP 13 mins: Deadlifts, Double Unders, Lateral Burpee Over Barbells and Handstand Push-ups

Complete as many rounds as possible in 13 mins of: 55 Deadlifts, 225/155 lbs 105 Double Unders, 400 m 35 Lateral Burpee Over Barbells 55 Handstand Push-ups

18.zero standard on burpees.

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Nothing assigned for January 23, 2018

Nothing assigned for January 23, 2018