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Sunday

January 10, 2016

Warm-up

500m Row
Mobility
5 mins
Gymnastics
-Ring Dips/Muscle-up progression
-Rope Climbs
-Handstand hold/walk*3 stations, spend 5 minutes at each station

Metcon
5 Rounds for time:
12 Power Cleans 52.5/42.5
24 Air Squats
Then,
1000m Row


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