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WOD - Friday, 3/31/2017

WU:

with an empty bar

6-5-4-3-2-1

OHS (hold last rep for :05)

Sots press

then

3 x

7 Ring rows (hold last one at the top for :10)

A. Strength: OHS (15 minutes)

Work up to a heavy 5

B. Conditioning

"Nancee"

5 rounds for time

20 Burpees

15 OHS (95/65)

Time Cap: 17

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