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April 23, 2014

Skill

3 x through each
1 Minute Handstand Hold
1 Minute Plank Hold

Take as much rest as you need between movements.  If you are experienced scale up! Free standing handstands, parallettes, planche holds and so on.

WOD

3 Rounds For Time
30 Wall Ball Shots 20/14lbs 10/9′
200M Run
15 Deadlift 225/155lbs

Off Ramp WOD

3 Rounds For Time
30 Wall Ball Shots
200M Run
15 Deadlift

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