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Strength Development:
Ring Dips
5 sets @ 2 minute intervals
· Holds
· Lowers
· Weighted dips
· Muscle-up & dips
WOD
23 minute CAP
Ascending +1 Ladder
· Body Blaster – 1 burpee, 1 pull-up, 1 knee-to-elbow complex
· Box-jump over (24”/20”)
· 100 meter run
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