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at CFN looks like...

 
Strength/Skill
4 sets, alternating exercises, rest :60 between exercises

Pistols x 12-16 reps, alt.

Strict Dips x 3-5 reps, add resistance or assistance to make these challenging



WOD
16 minute EMOM
1- 6 burpee box jumps (20"/16")
2- 8 atomic sit ups
3: 10/8 AB cals
4: 12 renegade rows

 



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