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WOD - Thursday, 2/4/2016

WU. Shoulder prep
go over the muscle up transition.
A: Gymnastics: Muscle ups (15 minutes)
Accumulate 30 muscle ups
If you don't have muscle ups use this time to work on the muscle up transition, ring dips and pull ups. 
5 RFT:
10 KBs, 70/53 (USSR) 
Bill Murray Run
10 KBs, 70/53 (USSR) 
30 Double unders
time cap: 24 minutes
Extra credit: planks 
1 min on/1min off for 9 minutes (5 working sets)
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