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Warm-Up
3 rounds of:
25 Double Unders
10 Wall-Ball sit-ups
10 Slam Ball
5 Shoulder Triplets
WOD
Strength
Dead Hang Pull-Ups
1 = first min
2 = second min
3 = third min…..
up to 7 mins
Metcon
5 rounds of:
10 KBS (Heavy)
10 ring push-ups*
*sub push-ups parallette if you can’t do the rings
