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Announcements Please pay your dues as soon as possible :) cash, check, or Wodify! Main - WOD crossfit/mt-archive2/004847.html 5 part jump rope (No Measure) 1 minute of Singles 1 minute of running rope 1 minute on each leg of 1 legged jumps (two minutes total, but alternate and stay balanced on each side) 1 minute of double unders Upper body and hip ext (No Measure) 3-5r of: 10 ball slams (gradually increase weight) 10 Russian twists (weighted) 5 Dumbell snatch each arm (light) Stretch upper body and hips (No Measure) 3r: 5 PVC PT, 1 reversal PVC pull down and up behind the back Stepper :15 Then, Full body rotations and swings Farmers Carry (10 min EMOM (gradually increase weight)) J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups

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