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Strength:
5×10 double russian KB Swing heavy as possible
Skill:
5xME Muscle Ups 1 minute on 2 minutes off.
Scale to 5 negative pull ups and 5 negative ring dips per minute of work
WOD:
5 rounds of Plyo Lynne
20 pulls on rower for max distance
straight into max claping push ups
rest as needed before going again
AFSCrossFit, Andover-WOD:Tuesday 8 July
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