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140430 Wednesday

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Day 3
WOD 140430

warm-up – Coach’s Choice

5 rounds of:
5 front squats
2:00 rest
(write it down!)

For time:
5-4-3-2-1
rope ascents (planks x3… 15-12-9-6-3)
perform 10 hang power cleans (115/75) + 10 ring dips OR 5 ring muscle-ups after each round of rope ascents

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