January at the Box….

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Dynamic warm up 
 
Group warm up 
 
Banded shoulder warm up 
50 heavy Russians 
 
Emom for 10 minutes 
Snatch lift off 3 sec floor to knee 
Snatch high  pull 
Snatch 
 
 
Wod 
27-21-15-9 reps for time of:
Row (calories)
Wall ball 20/14 
 
Mad mobi 
Shoulder bully 
Pigeon 
Hamstring up n over 
Knee on the wall
Press ups 

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