Warm up run with 3 moderate ladders. xfit wod
a.1. weighted pull ups 3x5reps with 30# vest
a.2. 70 sec plank with weighted vest
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3 rounds of:
15 ring dips (used purple band)
14 weighted OH lunges (35#) 7 steps each arm
40 Double Unders ( 3rd round I did almost 40 unbroken)
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