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WOD…Dec 17th…40/30/20!

Skill/WU – 3 rNft…10 GHD…15 T2R (slow and controlled or ring knee up)…10 GHD hip extension (hip exposed and explode to open hip not hyper extension)
Against a 15 min running clock complete the following:
Row 1500 meters and then…
AMRAP of the following:
40 – DU
30 – WB
20 – Sit-up


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