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22
Mar

Warm-up

Everybody get up it’s time to slam now

Strength/Skill

N/A

METCON

4 Rounds:

400m run/500m Row/30 Cal Airdyne

20 T2B

15 Push Press (115/75)

10 Bar Facing Burpees

rest 90 sec

Extra Work

olympic

10 Min to find 2RM Thruster

gymnastic

A: 3:00 Accumulate as much time in Ring Support

B: 3:00 Accumulate time in Bottom of Ring Dip

C: 3:00 Accumulate time in False Grip ring Pull Up Hold

Core

5 Rounds

:20 plank

:10 rest

:20 hollow hold

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