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WOD

FOR TIME: 

ROW 2000 METER FOR TIME

Accessory

Bro sesh 5 sets 8 of each arm 

Perform as a complex 

Bicep Curls 

shoulder Press 

Bench press 

DB rows

STRENGTH

"Captain's Quarters"

Every 3 minutes for 15 minutes complete :

5 Hang Squat Cleans 

5-8 Strict Handstand Pushups 

Build up on the Cleans every round for 5 total builds

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