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Warm-up
Row 30s on 30s off x10,
2 Rounds:
Knee grab, heel grab, twist x5/side,
Half split inch worm x5,
Throacic bridge x3/side
3 Rounds:
Handstand push-ups x10,
High box jumps x10,
FLR x30s
WOD
“Heavy Fran”
15-12-9
Thrusters 135/95,
Strict weighted pull-ups 45/25

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