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WARM-UP Dynamic Warm-Up & WOD Prep


Kipping Pull-Up


8' Alternating EMOM

ODD: 12 Double KB FR Box Step-Up

EVEN: 8 Kang Squats

WOD "Shuffleboard" - For Time:

200m Run

20 Thrusters

20 Pull-Ups

200m Run

20 Overhead Squats

30 Lateral Burpees Over The Bar

200m Run

20 Front Squats

40 V-Ups

"If you fight for your limitations, you get to keep them."

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