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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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My first week at CIR. I started out very sore. But by day #5 I felt amazing! I love that I can schedule classes according to our schedule.

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