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Posted: 11/06/2016 in Uncategorized
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Warm-up

3 minutes jump rope

20band pull aparts

5 kip swings

10 shoulder elevators

skill

EMOTM for 7 minutes

1 weighted pull-up

or

3-6 strict or banded

WOD

3 rounds for time:

12 KBS 70/53

15 pull-ups

18 box jumps 24/20

Accessory

chest supported barbell row hold

2x :15 seconds

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