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17
Apr

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Pre WOD

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1 Arm Kettlebell Row
1

1 Arm Kettlebell Row
1

Plank Hold
1

Workout of the Day

For time
3 rounds
21/15 calorie row
15 wall ball shots (#20/#14)(10’/9′)
9 kettlebell swings (32kg/24kg)

2:00 rest

3 rounds
21 10 meter shuttle sprints
15 box jumps (24″/20″)
9 man makers (#30/#20)

Post WOD

100 AB mat sit ups

Post WOD

Have a beer