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Warm-up

3 Sets:

:30 Push-up Plank
100 Meter Jog
:15 Bar Hang

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Strength/Skill

3 Sets:

Rope Climbs OR Rope Pulls From Ground x 3
DB Bench x 10
Farmer Carry x 100 Meters

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WOD

“Newport Crippler“

Complete the following for time:

30 Back Squats 225/155
1 Mile Run

Compar to: 6/28/2021