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WOD

12.01.2016

POSTED ON November 30, 2016

| 12.01.2016

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Performance/ fitness
Tempo front squat
4×8 @ 31X 1
:03 descent
:01 pause at bottom
X stand
:01 pause at top

WOD
Performance
12:00 clock
Row 1000/900m
Then AMRAP
40 dubs
30 wallballs 20/14
20 ring dips

Fitness
12:00 clock
Row 1000/900m
Then AMRAP
30 wallballs
20 mountain climbers ( double count )
10 push ups

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