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WOD January 7th, 2014

Main – WOD

Weightlifting

Front Squat / Back Squat Combo (4X2/4 FS/BS @ 95% (of 1RM Front Squat))

As described

Metcon

Metcon (Time)

9 Bar Muscle-Ups
9 Push Press 155/105
20 Lateral Box Jumps 20
6 Bar Muscle-Ups
6 Push Press 155/105
20 Lateral Box Jumps 20
3 Bar Muscle-Ups
3 Push Press 155/105
20 Lateral Box Jumps 20

Lateral Box Jumps should be done with a touch on top of the box

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