WOD 12 04 13 A1. Deadlift: (5@59%, 5@68%, ME@77%). Target 10+ reps. Use a mix grip. A2. Pullups: 3×5 weighed wide grip pullups. (or program). B. 3 RFT: 16 Burpees 14 T2B 12 Front Rack Box Step Ups (above knee height). Select a manageable
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WOD 01 23 13 A. Goat Work: Select one of the following goats (weaknesses) to practice for 20 minutes: Pistols (One Legged Squats) Double Unders B. 15 minutes of: Walking Lunge Broad Jump* Barbell (65/45) Box Step Up (20″/12″) Air