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August 11, 2017

Warmup 

500m row

Squat therapy 

Push-up complex 

1:00 m plank 

10 ring dips 

 

Skill

800m run 

 

WOD

30 min running clock on top of every 5 minutes complete 

300m row

10 deadlifts 155/105

15 Hollow Rocks 

20 wallballs 

40 DUs

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