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Conditioning: Hanging windmills 3 x 10, Single arm ring rows 3 x 6, Ring flys 3 x 8, L-sit, accumulate 1 minute

Power: Block Snatch 3-3-3-3-3

Metcon 21-15-9 Lunge x-overs, ring dips, squats

Posted by CFU on Friday, October 21, 2011 | Permalink

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