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Skill & WOD 3/17/17

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Skill
skin the cats on rings or bars
:30 hold/:30 rest x3
Inverted tuck/pike/straight leg hold
:30 work/:30 rest x2
3/4 of the circle and back around
:30 work/:30 rest x2
all the way around and drop off
Finish with 5 full skin the cats without dropping off


WOD
30-20-10
Hspu
7-7-7
Muscle ups

INT
Ab mat
4 muscle ups

Scaled
Pike push ups
4 ring rows

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