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Knuckle Ball

WARM-UP Dynamic Warm-Up & WOD Prep


SKILL

"Pancake" - Hip Mobility


STRENGTH

Deadlift 5 x 10


WOD "Knuckle Ball" - 5 Rounds For Time (TC: 20'):

10 Burpees Over The Bar

10 Pull-Ups

10 Deadlifts

20 Wallballs


"A hero is one that knows how to hang on for one, minute, longer."

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