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Monday 4th January 2021

January 3, 2021Ness
HAPPY NEW YEAR!!!!!!

STRENGTH: 15 mins to build to Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat

WOD: On a 5 min running clock complete
500m Row
10 Squat Snatches (50/35)
Max Strict pullups in remaining time
3 rounds Rest 2:00 between rounds

HIIT & RUN
4 x 5 min EMOM’s
EMOM 1 –
:30 sprint Row
rest 1 min
EMOM 2 –
20 Jumping Lunges + :20 squat hold
rest 1 min
EMOM 3 –
:30 sprint bike off seat
rest 1 min
EMOM 4:
10 ring rows + 15 sec hold

 

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