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Wednesday, January 8th

 In Workout of the Day

Main – WOD

Jucha’s Warm Up (No Measure)

15 pogo hops
15 air squats
15 toe touches
15 Iron Crosses
15 small shoulder circles (fwd)
15 large shoulder circles (fwd)
15 small shoulder circles (bkwd)
15 large shoulder circles (bkwd)
15 Michael Phelps Back Slaps
15 OH shoulder touches

Single leg squat and push up complex
5-4-3-2-1

L-Sit (No Measure)

What Does The Box Say? (Time)

5 RFT:
50 Double Unders
20 Box Jumps
20 Wall Balls
Rx =
24″/20″ box jumps
20/14 wall balls to 10’/9′ line (competition height)

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