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171208


BILLS BIRTHDAY WOD 12 ROUNDS 1 DEADLIFT 2 CLEANS 3 FRONT SQUATS 9 BOX JUMPS, 30/24" 205/145


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200917

EMOM FOR 10 MINUTES 18/15 CALORIE ROW/ 12/10 CALORIE BIKE REST 1 MINUTE ALTERNATING EMOM FOR 10 MINUTES 1: 15 BURPEES AMRAP OF SINGLE JUMP ROPES 2: REST