WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
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WOD:
EMOM 5mins
1-3 strict muscle ups
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Teams of two-
3 rounds for time-
75/100 Cal Assault Bike
100 burpees
2000m Row
*break up whatever way you like*
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Extra Credit
3-5 rounds NFT
10 hammer curls
10 DB/KB bent over rows
10 DB/KB press
