Dec.8/14
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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