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The "MO" Advantage

Unique, Challenging, Professional Programming. Our mission is to help people lift their performance to their potential. We provide professional training services that educate, motivate, and prepare people for competition, recreation, and a life of fitness. With our unmatched combination of experience, expertise, and professional training, our staff is eager to prepare you for your best possible performance and a high energy fitness level!

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Friday, January 18th

Today's WOD

Strength:
(12 minutes)

1a) 5 x 8 Bentover Barbell Rows (Overhand Grip with Control)
Superset with
1b) 5 x 3 Eccentric Pullups (6 sec on eccentric phase)

WOD “Jamie Gets It”
(15 min cap)

RX
18-16-14-12-10 reps of
Push Press (115/85)
Bar Facing Burpees
Hollow Rocks

Fitness
18-16-14-12-10 reps of
PushPress(95/65)
Bar Facing Burpees
Hollow Rocks

Sizzle
18-16-14-12-10 reps of
Push Press (empty Bar)
Speed Burpee Bar Stepovers
Hollow Rocks

Extra Credit:
PC 3 x NFT
10 Alternating Shoulder Touches
10 Reaching Side Planks - each
Strength
12 min

5 x 8 Bentover Barbell Rows (Overhand Grip with Control)
Superset 
5 x 3 Eccentric Pullups (6 sec on eccentric phase)

WOD
20 min AMRAP
10 Thrusters
20 Lunges
10 Burpees over Bar
20 Cal Row


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