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Sunday, September 16th 2018

Benchmark WOD 30 ring muscle ups for time *Or 60 pullups + 30 ring dips *15 minute time cap  

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Wednesday, May 23rd 2018

Crossfit A) 6x200m sprint Walk back to start B) 15 minute alternating EMOM: 1) 3-7 ring MU or 10-15 chest to bar pullups 2) 5-6/side heavy single arm db OH squat 3) rest

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