Josh Plosker

WOD – FRIDAY, JANUARY 4TH 2018

STRENGTH Four Sets High Hang Power Clean x 5 reps (building) Rest 2 minutes between sets WOD For Time: 9-15-21 Pull Ups/Difficult Jumping Pull Ups 21-15-9 Lateral Over the Bar Burpees

WOD – MONDAY, DECEMBER 31ST 2018

STRENGTH A1. Two sets Russian KB Swings x 12 reps *rest 1 minute between sets A2. Three sets Deadlift x12 @ bodyweight *rest 30 seconds between sets WOD Five rounds for times; 400 meter run Max unbroken pull ups (up to 20 reps per round) *rest 1 minute between sets

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