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Tuesday, January 14th
Main – WOD Prepare For Squats! (No Measure) 15 Minutes Working on Squat Mobility: Walking Knees to Chest Walking Butt Kicks Frankenstein Walks Duck Walks
Monday, January 13th
Main – WOD Pull Up Drills (No Measure) Strict, Kipping, and Butterfly ProgressionsSpend 15 minutes working on pull-up progression. Weighted Pull-ups Elizabeth (Time) 21-15-9 Clean,
Friday, January 10th
Main – WOD Prepare For Squats! (No Measure) 15 Minutes Working on Squat Mobility: Walking Knees to Chest Walking Butt Kicks Frankenstein Walks Duck Walks
Thursday, January 9th
Main – WOD Pressing Complex with Empty Barbell (No Measure) Spend 10 minutes working on pressing series: Shoulder Press Push Press Push Jerk Pull Up
Protected: Perform Better Challenge Week 2
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Wednesday, January 8th
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)
Tuesday, January 7th
Main – WOD Handstand Walks (No Measure) Spend 15 minutes working on handstand walks (spend the first 2 minutes practicing somersault safety roll outs) Warm-up
Protected: Performance Challenge Week #1
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Monday, January 6th
Main – WOD Warm-up (No Measure) Spend 15 minutes working on squat and overhead mobility Shoulder Press Spend 20 minutes working up to a moderately
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