7 x 1 Reps, try to increase weight from 12/23. Coming to the end of the Cycle this weight should be very heavy at this point.
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Strength /Gymnastics
Strict Ring Dips - 7 x 3 Reps
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WOD: "Fran on the Water"
21-15-9
Thrusters - P&A 95/65, H 65/45
Calorie Row (21,15,9)
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Optional / Recovery
2 x 100 Meter Sled Push