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| Ira gives 100% |
Warm up
400m run
Multi direction lung (forward touch/lateral/reverse)
KBS
Pull ups
Sit ups
Super rocks
Skill- pigeon with hip distraction & dead lift (build up to heavy double)
WOD
12 minute AMRAP
Dead lift ladder
2 dead lifts
Push ups 3-6-9-12-15-18-21-24…
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