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Pre WOD/Skill Work
Row 1000 Meters
Run 580 Meters (3 x around our building )

5 Sets X 5 Reps Dead lift up to 275# (185#)
Please Do 5 Ring Dips After Each Set.




WOD: As Many Rounds As Possible In 12 Minutes Of,
12 Ring Dips
12 Lunges Each Leg
12 Dead Lifts 135# ( 95# )