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| John Glauda 1st place |
Warm up
Squat thrusts
Ring pull ups
Sit ups
GHD back ext
Dips
OH lunges
Skill
Mobility- hip distraction floss the hamstring
WOD
Four rounds of 1 minute max effort:
Toes to bar
Sand bag squats
Burpees
Rest 2 minutes and record scores
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