Wednesday

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Don’t neglect the single side stuff. 

WU
10 Min Med Ball Toss (1 Min Each x 2)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

WOD
1o Min Ladder 1-?
Sandbag Zercher Squat (AHASP)
Muscle-up (bar or rings)

MOD: MU to Weighted Pull-up & Ring Dip or a banded variation that is currently HARD for you.
Foundation: Sandbag or Goblet Squat/Hard Ring Rows and Push-ups

then
10 Rounds
30 Seconds of Max Effort Shuttle Sprints to the third pole
60 Seconds off

Challenge
10 Min Sandbag Drags With a Partner Alternate every Lap

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