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METCON:

OPEN/PERFORMANCE

“WHIP IT”

7 rds:

7 pull ups 

10 wall balls 20#/10′ 14#/9″

15 kbs 53#/35#

30 du’s

FITNESS

“WHIP IT”

7 rds:

7 ring rows 

10 wall balls 16#/10′ 12#/9″

15 kbs 44#/26#

30 singles