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WOD: 45 Min Cap
12 Rounds for time:
300 Meter Row L1, 400 L2
12 C2B Pull Ups L1, 1 Rope Climb L2
60 Min Cap - L3
12 Rounds for time:
500 Meter Row
2 Rope Climbs
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Extra Credit: 10 Round EMOM
10 Russian Swings 106/97 Rx+, 97/70 Rx
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Accessory: Banded Back Extension 3 x 15-20 Reps