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Friday January 1

Yay 2020 is done!

At gym wod

7-9 am


Ok, here is your baseline wod for 2021. It will include the nine foundational movements of CrossFit.


21 air squats

21 dB presses

21 deadlifts

Rest 1 minute

21 goblet squats (front squats)

21 dB push presses

21 kB SDHP (sumo deadlift high pull)

Rest 1 minute

21 Pvc ohs (over head squats)

21 dB push jerks

21 med ball cleans


This wod is initially done for mechanics, not time (although note your time and weight). As we progress through the year and your mechanics are approved by a trainer, intensity will be dialed up...

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