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Wednesday April 20, 2016

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(Practice / Glycolytic 2-5 min bursts)

Warm-up (15 min)

SOD

Deadlift – 5 x 5^ and GHD Sit-ups – 3 x 15 (22 min)

WOD

3 Rounds on the 4:00

50 Double Unders
15 Box Jumps (24/20)
12 Ring Rows OR 2 Rope Climbs
–3min Cap each round–

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