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Warm-up
Foam roll/Lacrosse ball upper back & Lats 3 min,
7 way shoulder stretch,
2 Rounds:
10 KB swings,
10 KB goblet squats,
10 KB press /arm
Strength
Press for heavy 2
WOD
‘Heavy Fran’
15-12-9
Thrusters 135/95
Weighted pull-ups 45/25

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