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Thursday January 11th

10
Jan

Thursday January 11th

Warm up-
Bike 10 minutes with a buddy.. minute on minute off
40 OHS with a pvc
Go get a bar set up for back squats, do a few sets with an empty bar.. then some with light weight, then start your sets
4,4,4,4,4+
Same as Monday, Last set is 4 plus

Partner Wod!!!!!!!!!!!!! We dont do this during the week much.. don’t be shy

Wod 1-
10 Minutes
Alternating rowing- 1 minute each- practice FAST transitions.. no dilly dallying around. You will row 50 seconds, coach will yell SWITCH- EACH DO 1 BURPEE and partner 2 should be on the rower by the time the minute is up.

Wod 2-10 minutes
Alternating
Bike 6 cals
Sprint 100m
Swich

***BIKE A FULL 6 FROM WHERE YOUR PARTNER LEFT OFF
so if you hop on the bike and it says 7 cals…. you bike until it says 13

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