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Friday 12/23/16 WOD

By Vernon

Weightlifting

Paused Front Squat (5 sets 3 Reps)

Every other minute on the minute

METCON (Time)

Partner WOD

1000k Rows

20-DL 70% of Max

30- Bar over Burpee

40-WB

30-Chest to Bar

20- GHD

2 Rope Climbs

3 Rounds

2 person partner WOD

Only one person working at a time. Reps split evenly

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