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Gymnastic & Strength
4-5 Sets of:
A1- Front Squat – 3” stop bottom pos – reps 4-5 @climbing
A2- Pike Push Ups reps feet on box or Strict Ring Dip 8-10
A3- GHD Hip Extension Holding 3” top position reps 6-8
– rest 60”
WOD
Team of 2
20 to 2 *
-Cal row
-A.swing
*Each member must complete all rounds