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Strength- Pull Ups 4X3 Weighted or jumping pull ups with eccentric contraction OR Ring Rows with box or Bosu
CrossFit Hagerstown for WOD 10.11.13
20 Thrusters w/DB
-Then-
3 Rounds
20 Push Press w/DB 35 lbs
15 Plank Rows w/DB 35 lbs (Total)
10 Burpees
-Then
20 One Legged Squats (Total) w/DB
Time:
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