Jan 4

Wednesday – SPEED

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Warm Up
Banded GM
Barbell/PVC OHS
Ring Dips

Strength: Snatch Grip Push Press
Build to Workable 4 Reps

WOD
5 Rounds
Row for Calories (m15/w13)
9 Strict Pull Ups
3 Squat Cleans 70-75%
Rest 2 Minutes