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Monday’s WOD – January 4, 2016

WOD A

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hang x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

WOD B

Four rounds for time of:

14 Alternating Dumbbell Snatch
14 Sit-Ups
500m Row

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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