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Friday 12/16/16 WOD 

Strength:

EMOTM X 10 minutes

Odd- 8 Ring Rows

Even- 8 Strict Ring Dips

*Make ring rows as difficult as possible, cut ring dip reps down if you have to and do hard as possible*

Metcon:

8 Rounds

10 Shoulder 2 Overhead (75/115)

12 Wallballs (14/20 @ 9/10ft)

*12 minute cut-off*