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Happy Birthday to my Good Friend Sir Michael!

Happy Birthday to my Good Friend Sir Michael!

Warmup: 3 Rounds of

300 meter row

10 ball slams

10 slam ball front squats

20 weighted situps

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Buy-in: 4x12 ring pushups

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Strength:

Back Squat 5x3

Front Squat 5x3

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WOD: 10! of

Box Jumps 30/24"

Double Front Rack Kettlebell lung steps 55/35#

 

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