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Strength:
Ring dips 2-2-2-2-2-2-2 heavy as possible
Skill:
Box jumps on the minute every minute for 10 minutes x6 as high as possible but must be rebound
WOD:
3mins work 2mins rest – Work consists of 40calorie row
30 squat jumps to 3/2 plates
20 Press Ups Hand release
AFSCrossFit, Andover-WOD:Monday 7 July
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