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WEEKEND  NEWS

Saturday

9:30am – Free Community Workout

Dynamic warm up

Group warm up

Skill muscle ups.
5-7 minutes

Then
Build to a heavy 1 rep front squat in 7 minutes

Then.

WOD
13.3

Amrap in 12 minutes
150 wall ball for time
90 double unders
30 Muscle ups

MAD MOBI
Knee on the wall
Hamstring up n over
Press ups
Pigeon.

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