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WOD - Monday, 1/15/2018

TABATA: Alternate between
Medball cleans/wallwalks.

A. Strength: Front squat (17 minutes)
8 minutes to warm up to working weight then
Every :90 for 9 minutes (6 sets)
5 @70% of your most recent 1RM

B. Conditioning:

"Brothers and Sisters"
3 Rounds for time:
10 Squat Cleans (155/105)
20 HSPU (30 HR push-ups)

Time cap: 16 minutes

Extra Credit: GHD Sit ups
4 x 8 - 30

Happy MLK day!
I'm honored to be a part of such a diverse gym. Being in the heart of Brooklyn, we have all kinds of people and I am proud to know that within our walls everyone is treated with respect, love and compassion - like brothers and sisters.

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