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March 22, 2013

1) Warm up similar to what you will do before 13.3

2) Complete two rounds of:
10 x wall balls (20/10lb)
15 x double unders
2 x muscle ups
rest 2 min

Speed through the movements and take your time during the transitions. Layout everything as you will have it during 13.3.

3) Row 8 min at a revitalizing pace.

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