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Group Warm up 

Group Mobility 

Strength 

4 sets of:

5 Strict pull ups + 4 Wide grip strict pull ups + 3 Weighted or narrow grip strict pull ups

Rest 1:30 between sets

 

WOD ( Workout of the Day ) 

EMOM x 18

1.) 20/15 Cal row, ski or bike

2.) 75 Double unders

3) Rest

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