1/2/15 WOD

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Mobility:  Hip mobility


Skill Practice Warm Up: Jones Squats


Strength Workout: Back or Box Squat 3-3-3-3-3 (5 sets of 3 reps increasing weight each set)

Super Set: Ring Outs 3 reps with a 3 second hold in between each set of squats.


Metabolic Conditioning Workout: For Time.

500m Row

Rest 1 Minute

1000m Row


2 min Rest

4min AMRAP

100m DB farmer carry

10 goblet squats

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