Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

WOM JAN 16.2A (http://alwaysfitleague.com/2016/01/08/wom-january-2016/)

Complete 21-15-9-6-3 of:

Power Snatch (60kg/40kg)

Toes to Bar

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Time Cap is 11 min

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At 11 min, immediately move to Jan 16.2B

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*Loading/Scaling variations are indicated below for the different divisions

WOM JAN 16.2B

Find a 1 Rep Max Clean and Jerk

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Time Cap is 6 minutes

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Note: Both WOM’s must be completed within the same 17 minutes

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EXTRAS WOD

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Gymnastics:

Time to 60 C2B Pull-up’s

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Score = Time

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“LITE” WOD

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Scaled WOM Scaled further…

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WOM JAN 16.2A

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Complete 21-15-9-6-3 of:

KB Swing (16kg/8kg)

Hanging Knee Raises

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Time Cap is 11 min

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At 11 min, immediately move to Jan 16.2B

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*Loading/Scaling variations are indicated below for the different divisions

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WOM JAN 16.2B

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Find a 1 Rep Max Clean and Jerk

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Time Cap is 6 minutes

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Note: Both WOM’s must be completed within the same 17 minutes

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Strong is the new sexy.