Dec.8/14

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Strength: Ring Dips with a pause

3-3-3-3

with a pause at the bottom of the dip.

10 minutes

WOD:

5 min AMRAP

15 KB Swings

15 Burpees

3 min rest

5 min AMRAP

7 Ring Rows

7 HR Push-ups

3 min rest

5 min AMRAP

10 Wall Balls

10 Sit-ups

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