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TODAY'S W.O.D:

8am:
For time:
Buy in: 10 wall walk ups
30 OH stationary lunge with plate (55/35)
20 abmat sit-ups
30 KB Swings (50/35)
20 abmat sit-ups
30 burpees-jump over plate
20 abmat sit-ups
30 KB goblet squats
20 abmat sit-ups
Cash out: 10 wall walk ups 

9am:
For time
100m shuttle run
25 WB (LTBD)
Rest 90 sec
100m shuttle run
25 med ball cleans
Rest 90 sec
100m shuttle run
25 T2B
Rest 90 sec
100m shuttle run
25 Burpees

Post time for 8AM and 9AM to Members Area or comments. 

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