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CFNB
wod

Wed 3-26-14

Posted: Tuesday Mar 25 / 08:00PM

A.
15 min muscle up skill work on the rings.

B.
1 round:
10 burpees
3 muscle ups unbroken advanced- interm- progression on the rings, novice- strict pull-up/ring dip for same reps
20 burpees
3 muscle ups unbroken

2 min rest

1 round:
6 toes 2 bar unbroken
12 wall ball 20/14 unbroken
8 toes 2 bar unbroken
14 wall ball unbroken
10 toes 2 bar
16 wall ball

C.
Core/smr bicep and lats

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