“10.14.13"

No 4pm or 7pm class!


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Warm-up:

         dynamic

Skill:

           du/muscle ups

Strength:

        front squat: 3rm

WOD:

         12.4

         12 amrap

         150 wallball

         90 double unders

         30 muscle ups

"What fits your busy schedule better exercising one hour a day or being dead 24 hours a day?"

Joel Machado


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