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WOD Friday, May 12, 2017

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PERFORMANCE

A) 15 minutes to establish 3 RM Back Squat

B) 5 Rounds for time:
300 m Row
3 Rope Climbs

FITNESS

A) Every 3 minutes for 5 sets:
5 Back Squats + 1 minute Plank

B) 5 Rounds for time:
250 m Row
Strict Pullups (12-10-8-6-4) or Ring Rows (10 per round)