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WARM UP
3 Rds
5 Cal Swim
10 Push Ups
20 Air Squats
Dynamic Stretch
STRENGTH
Front Squat
Warm Up Set
(6)2 on slant board
(8)3 60% 1 RM
WOD
3 Rounds for time
Prior to each round: Max effort Pull ups
Row 500
30 Ab Mat Sit Ups
30 Alt DB Snatch 50/35
Score total time and Pull Up rep count
ICING
Deadhang
Nordic
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