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Main – WOD
Kettlebells
Weightlifting
Metcon (No Measure)
Run 400M
3 Rds
8 KB High Pulls
8 KB Swings (Russian)
8 KB Snatches (total)
Front Rack Mobility
FS Warmups
Weightlifting
Front Squat (6 X 4 @ 30X0)
Metcon
Metcon (Time)
Run 400M
18-15-12-9-6-3
Ring Dips
KB Swings (American) [24/16]
Run 400M