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Friday’s WOD – January 8, 2016

WOD A

Five Rounds

100m Farmer Carry
Side Planks x 45 seconds each side
Double-Under Practice x 60 seconds

Partner WOD Friday

?Jack? and ?Diane?

Partners will complete the ?Jack? hero WOD followed by the CrossFit benchmark ?Diane?. The partners may split the workload as they choose but only one partner may work at a time.

?Jack? – AMRAP 20 Minutes

10 Push Press (115/75)
10 Kettlebell Swing (53/35)
10 Box Jumps (24/20?)

?Diane?? 21-15-9

Deadlifts (225/155)
Handstand Pushups

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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Testimonials

Traveled to AK on vacay and this was the closest location near my best friends home. I felt 100% welcomed when I walked in the door. This was not only by the coach but all the members. Even felt more like home when we cheered each other on during the WOD. Thank you so much to the entire crew/members who made it so fun and welcoming.

Randy Rhodes

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