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Friday

Joni

Partner WOD – 16 mins

3 Muscle Ups

12 Ball Slams

50 Single Unders

Post partner and rounds to comments.

CFL Spark (5:45am)

-Partner WOD from above

CFL Evolve (11am)

Intervals 3 x 3 on 3 off

10 DB Seated Presses

10 Ball Slams

10 Air Squats

-max Row or Bike to finish

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