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171213

Warm-up
[email protected] each
90/90 series,
Lunge-step/Knee-hug,
Up dog/Down dog,
Pigeon to cossack,
Side laying internal rotation stretch
7-way shoulder
Strength
Bench press [email protected]%, [email protected]%, [email protected]%
WOD
2 rounds:
1000m row,
5 Front squats,
10 Ring dips,
15 Chest to bar

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