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Thursday, January 4, 2017

1. Warm Up
Dynamic Stretches

2. Prep
2 sets of 6 reps of each movement

3. Met Con
“Fight Gone Bad!”
Complete 3 rounds
Wall Balls 20/14
Sumo deadlift high-pull 75/55
Box Jump 20/18
Push-press 75/55
Row
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

4. Gymnastics
Complete for time
45 Handstand Push Ups
or
45 Hand Release Push Ups

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