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Skill & WOD 12/22/16

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Skill
-Bicep curls (45/33
barbell)
-Banded triceps
extensions
-Banded lat
pull-down from
hollow body
(:30/:30)x12

WOD
-Shuttle run
(20,40,60ft)
-5 Hang PWR cleans
-10 Slamballs
Rest 2min
5 Rounds
*score=total time

Rx
155/103
40/35

Int
115/73
35/30

Scaled
95/63 or lower
30/25 or lower

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