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WOD: 1-24-17

Pre WOD: Partner Nordic Curls or Banded Ham Curls 10 Cossack Squats (weighted if you can) Strengh: 5, 5, 5, 5 Back Squats @32×1 2 sets of: 10 Single Leg Good Mornings per side 10 Barbell [...]

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WOD: 1-22-17

Team WOD: Partners start on alternating minutes: EMOTM for 12 minutes: Min 1: 30 seconds max effort Double Unders Min 2: 30 second Handstand Hold Directly into: 8 rounds for time of: 20 OH [...]