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Friday?s WOD ? September 23, 2016

WOD A

The Axe, AMRAP 12:00

15 Calorie Row
12 Burpee Box Jumps (24?/20?)
9 Clean & Jerks (135/95)

WOD B

Gymnastics, 5:00 Intervals

Minute 0 ? 5: Handstand Floater Practice
Minute 5-10:? 3 Strict Pull-Ups + 3 Strict ?Deadstop? HSPU or Headstand
Minute 10?15: 2 Ring Pull-Ups + 2 Ring Dips + Banded Hip Extentions
Minute 15?20: Unbroken Complexes of 2 Strict TTB + 3 TTB

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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