30 wall ball, 12ft target
30 Hang squat snatches
3 rds
Day 11
12 years ago
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Run/Row 400m or jump rope 2 minutes
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
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Women
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2.
3.
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Kelly
Men
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2.
3.
4.
Women
1.
2.
3.
4.
Slammin' Sammy
Men
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2.
3.
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Women
1.
2.
3.
4.
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Men
1.
2.
3.
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Women
1.
2.
3.
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Schmoke You
Men
1.
2.
3.
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Women
1.
2.
3.
4.
Code Brown
Men
1.
2.
3.
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Women
1.
2.
3.
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Max Ring Dips
Men
1.
2.
3.
4.
Women
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Max Pull ups
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Women
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