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Monday WOD 13-1-20

January 12th, 2020

Monday WOD 13-1-20

5 Rounds for time of:
500/400m Row
3 Rounds of “Cindy”

1 x Round of “Cindy”:
5 Pull-ups
10 Push-Ups
15 Air Squats

[COMPETITION TRAINING]

a. Complex

5 Rounds 0f: Unbroken (Bar MU’s Straight into Ring MU’s)

2 x Bar Muscle Ups
3 x Ring MU’s

For Quality / Not Time

b: 10 Min EMOM of: Tap and Go

Power Snatch
Squat Snatch
2 x OH Squats

[Rowing Conditioning] (Mondays / Wednesdays / Fridays)

5 x 750m / 2 min easy

Row five 750 meter pieces. Row for two minutes at light pressure between each 750.

Thank You:https: https://www.concept2.com/indoor-rowers/training/wod

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