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130809 Day 5

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Day 5
WOD 130809

warm-up = pistol practice
3:00 challenge = double unders

strength & core:
thruster – 6 x 2, racks allowed but NO DROPPING
L-sit straight arm support in rings – 3 x 20 seconds

WOD…
AMRAP in 7:00 of:
hrb

L1 – hrb to a 45# plate
L2 – hrb pull-ups
SK – hrb muscle-ups

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