Monday 012615

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Workout of the day
SWoD: Novice & Advanced:
10 minutes to Establish a 1RM Clean
-then-
WoD: “JT”
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
*In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005*
-then-
After Bash: Practice Back Rolls and Bent Arm Back Extension Roll to Push-Up Position

SkinnyFit
Complete in 7 Minutes
Row 1000m
Max Effort Push-ups
Rest 1 minute then…
Complete in 7 Minutes
500 Single Unders
Max Effort Sit-ups
Rest 1 minute then…
Complete in 7 Minutes
20 Down and Back Sprints
Max Effort Burpees

Endurance WoD
Bike -Repeat 20 seconds on, 10 seconds off until
Pace/Form Deteriorate.

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