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131213

Warm-up
Hip and shoulder circuit:
Alternating step-ups x10,
Alternating pigeon x10,
Cossack squat x10,
Strength
Back squat [email protected]%, [email protected]%, [email protected]%
WOD
15-12-9
Row for cals,
Hang squat clean,
Burpees,
Toes to bar

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