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Thursday, January 18

Part A. Close Grip Bench: 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 12m Clock: 10m AMRAP 5 Bar MU 10 Hang Squat Cleans (155/105) 30ft HS Walk (sub 30s HS Hold or 30 Shoulder Taps) *immediately into: 2 min AMRAP: Max reps burpees

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Hub Test Post

Fitness and Gym

On Wednesday afternoon, the theme was "The Great Escape." Who knows whether Caroline Wozniacki or Jo-Wilfried Tsonga have ever watched the classic 1963 movie set during World War II, starring Steve McQueen, but they each played out a real-life version of their own in somehow recovering from near-impossible scenarios. First, an early exit beckoned for world No. 2 Wozniacki when she trailed Jana Fett 5-1 in the third set, facing two match points at 40-15 down. In an astounding turnaround, she eventually prevailed 3-6, 6-2, 7-5. In her postmatch news conference, she admitted she feared her Grand Slam dream would end prematurely, again. "I felt like

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Friday, December 1

Part A. Deadlift: 10x1 *work to a heavy single WOD: 17m Continuous Clock: 10m EMOM 12 Wall Balls (20/14 @ 10ft) 30 DU (2:1 singles) 1m Rest 6m EMOM 6 Hang Cleans (165/115) 6 HSPU

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Monday, December 4

Part A. 15m CAP Snatch 10x1 *work to a heavy single. WOD: 15m Clock: 6m AMRAP 10 Alt Pistols 10 Alt DB Snatch (70/50) Rest 3m 6m AMRAP 15 DB Lunges (50/35) 10 Power Snatch (95/65)

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Thursday, December 7

Part A. E2MOTM x 7 50 DU (2:1 singles) 3 Squat Cleans *every round increase weight on squat cleans. Work to a heavy triple. Do not have to be TNG. WOD: CrossFit Lift-Off Workout: 12m AMRAP 25 Pull-Ups 50 Cal Row 100 OHS (45# bar - for men and women) 50 Box Jumps 25 Pull-Ups

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