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14.4
February 16, 2018
This is the class WOD and the Friday night open WOD
14 MIN AMRAP
60 cal row
50 toes 2 bar
40 wall balls
30 power cleans 135/95
20 Ring Muscle Ups
Post WOD optional
3 Rounds
-Single arm max db strict presses (Right and Left) (pick a weight that allows 10 reps+)
-10 Bent Over Barbell Row 2 sec pause at bottom and top
-20 DB Cossack Squats ( https://www.youtube.com/watch?v=fj8uShygQDU )
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