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    • Mar 1, 2017
    • 1 min read

3-1-17

Wod 3X 2 min AMRAP 10 Walball 10 Sit-up 1 min rest 2 min AMRAP Row for Calories 1 min rest

Post Wod Muscle-up progression (hold at the top and bottom then work on your pull) then 3X20 Hip Extensions

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A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows