WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

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WOD:

Muscle up practice

Every 45secs for 7rounds-

1 clean @70% 

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Elizabeth

21-15-9 reps of

Power cleans 95/135

Ring dips 

(12 min cap)

*challenge yourself- start each set of dips with a muscle up from the high rings

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Extra Credit 

Mobility/ROMWOD