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21 October

Warm Up

Coaches Choice

 

A) Barbell Cycling

EMOM X 9

3 PC + 3 FS + 3 PP

(205/145) (185/115) (135/95)

 

2) Partner WOD

1K Row Buy in

3 Rounds

Run 400 m with Sand bag

21 Box Jump over (30/24) (24/20)

15 T2B

9 Muscle Ups

(3 Pull ups + 3 Ring Dips=1 Muscle Up)

1k Row Cash Out



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