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July 4/24.

Strength: Dips/Core

10 min EMOM:

Odd: 4 St dips + 6 kipping dips

Even: 25 Hollow Rocks or 35 sec Hollow hold.


WOD: 18 min AMRAP

10/12 cal bike~ 12/15 cal row (alternate)

20 Box Jumps

15 DL (95/135)

5 Wall Walks.

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New Program!
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