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Skill & WOD 1/16/17

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Skill
Emom for 10 alternating
8 Windmills w/kb (4 L/4R)
5 db burpee power cleans (increasing to max weight)


WOD
10 muscle ups x4
1:1 work/rest ratio
Total time on board

Int
As many till failure, finish with transitions

Scaled
Jumping bar muscle ups or 10 ring rows +10 push ups

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