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  • Javier Becerra
    • Jan 15, 2020
    • 1 min read

WOD-1.15.20

CARDIO TEST

Run 1 Mile

Gymnastics STRENGTH 

Superset x 6 sets

Strict Ring Dip

Strict Pull Ups

5,5,4,4,3,3

Scaling: Strict Ring Dip: Unassisted Banded Box Supported Push-Ups Strict Pull-Up: Unassisted Banded Toe Assisted Ring Rows Unassisted, Banded and Box/Toe assisted people must complete 8,8,6,6,4,4 repetitions Push-Ups and Ring Rows must complete 12,12,10,10,8,8 repetitions

METCON 4 Rounds 20 Alt. DB Snatches 10 Up-Downs 20 Alt. DB Front Rack Lunges

Time Cap 14 minutes 

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