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Warm-up:
3 min of Row/Run or AD
+
Mobility

Skill
10 minutes to work on
Dubs/Pull-up/Rope Climb/HandStand

Strength:
10 minutes to work up to a moderately heavy
Snatch

15 min Amrap
1 Rope Climb
15 Ball Slam
1 Lap around the Rig O/H Plate Carry (45/25)
15 Butterfly Sit-up

December 7, 2016 | News | 0

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