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Friday, January 5 2018

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“Francy” by DB For Time: 400m Row or 1K Bike 21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-ups RX+ Chest to Bar 400m Row or 1K Bike 15 Overhead Squats 15 Toes to Bar 400m Row or 1K Bike 9 Thrusters 9 Overhead Squats 9 Toes to Bar 9 Pull-ups Core Development 30 GHD Sit-Ups or Anchored Ab-mat Sit-Ups 30 Hip Extensions 30 Butterfly Ab-mat Sit-Ups 3 min High Plank Hold

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