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May 17th WOD


Skill: Kipping and Butterfly pull up

Conditioning:

10 rds for time

0-12 min

1 Bar Muscle Up

2 Squat Cleans (185/105)

3 HSPU

At 12min: 400m Run

Then

8min EMOM:

4 Hang Power Clean

4 Burpees over bar

At 24 min: 400m Run

5min EMOM

8 Slam Balls

8 Air Squat


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