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September 2, 2016

Row 500m
Group Dynamic

Strength: Wendler Deadlift
5x40,50,60%
3x70,80,90%
*90% is max reps!

Gymnastics:
A: 5 sets of 10 second static ring holds at the top of the dip
    7 Sets of 5 ring dips
B: Muscle up transitions from the floor.
*Focusing on hip pop and transitioning into the dip position. Gaining stability in the rings.

WOD: 12 min AMRAP
40 Air Squats
20 Deficit Pushups (45/25)
10 Chest to bar pullups

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