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Friday 1.20.17 Workout of the Day

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Strength/Skill Work

Front Squats – Every 2 Mins for 6 Sets

Sets 1, 3, and 5: 3 Reps @ 80%

Sets 2, 4, and 6: 1 Rep @ 85, 87, and 90%

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“Hang Loose” 

(16 Min Cap)
For Time:
30 Handstand Push-ups S(1 Ab Mat)
30 Thrusters S(75/55) RX(95/65) RTG(115/80)
30 Box Jumps S(20/16) RX/RTG(24/20)
30 Overhead Squats
30 Chest to Bar Pull-ups S(Pull Ups)

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WOD Tips:

-Today’s strength work is continuing to build off some of the front and back squat work from the last few weeks.  Each set should be very tough this week so push yourself to go heavier this week if you don’t know your percentages. 

-“Hang Loose” will be a shorter chipper that should be done pretty fast.  Ideally, you should get big sets of 10-15 reps throughout this workout and complete this workout in about 10-12 minutes.  Handstand Push Ups and Chest to Bar Pull Ups will probably be the biggest sticking points for most athletes, so you may want to consider scaling these or doing a combination like 15 chest to bar and 15 regular pull ups.