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WoD for December 10th, 2014

Warm up: 3 in 3
Hollow Rock Hold
Air Squats

MOB: Hip Openers

Strength: 15’ to complete 3 x 3 Front Squats @ 75% of 1RM

WoD: For time

750m Row
21 – 15 – 9
Deck Squats
Ring Push-ups a) Ring Push-ups from Knees b) Hand Release Push-ups c) HRPU from knees
250m Row

MOB: Roll Posterior Chain and Quads / Lax Pecs

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