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Wednesday July 13, 2016

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(Practice / Metabolic Conditioning)
Warmup: (15 min)

SOD

Pendlay Rows – 5 x 8^ (1 sec pause between each rep) (18 min)

WOD

20 min to complete an ascending ladder. (Increase by 5 reps each round)
5 Ab-mat Sit-ups
5 Calorie Row
5 Wall Balls (20/14)

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