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400m run / 500m row
10 squats
10 pullups
5 HSPU
5 Strict knees to elbows
x2
Skill
Gymnastics
Ring work or Handstand practice
Workout of the Day
4 rounds of
10 vertical leap
12 Ball slams
200m run
Results – WOD
Colin – 9.03
Andy – 8.32
Rowan – 8.12
Rich – 9.31
