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Friday 7.18.24
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THURSDAY
Gymnastics/Strength: EMOM 15m
1: 5 db goblet kickstand squat, each leg
2: 10 db pull-over
3: 5 burpee pull-ups
WOD: 15m AMRAP
Row 300/250m
5 ring dips
10 push-ups with rotation
10s side plank hold with db, each side
Modify ring dips (bands) and db weight as needed