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Writer's picturespectrumfitmo

3/27/19

Warm up

3 rounds

30 sec on assault bike (pedal FAST)

bear crawl 40m

3 wall walks


Strength:

front squat 4•4•3•3•2•2•1•1


WOD

12 min AMRAP

12 thrusters

18 KB swings

24 Russian twists

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