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Monday 12/05/16 WOD

By Vernon

Front rack hold (5x20 sec hold)

emotom go up 5-20 lbs

Metcon (AMRAP - REPS)

2-4-6-8-10 ect....

front squat

push press

Every time the bar is put down do 5 pull-ups

10 min amrap

Rx: 115/80

Rx+: 135/95 ctb pull-ups

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