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Monday November 21, 2016

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(Practice / Gymnastics Focus) 
Warm-up (15 min)

SOD 

10 min EMOM
Even: 5 Deadlifts (275/185) 
Odd: 8 Ring Dips (RX+ 3-5 Muscle-ups)

WOD 

3 Rounds of:
10 Front Squats (185/115) (bar starts on the floor)
20 Pull-ups (RX+ = Chest-to-Bar)
30 Box Jumps (24/20)

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