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SWOD

Front Squat:

3 sets x 3 reps

WOD

9 MINUTE CAP:

500m Row 

then AMRAP:

2 Power Snatch (135/95)

2 Chest to Bar Pull Ups

4 Power Snatch

4 Chest to Bar PUll Ups

increasing each movement by 2 reps.

QOD

If you were able to create a holiday, what would it be? 

Sarah Pope