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After the warm up and before mobility do 4 minutes on the airdyne at about 75%.  Get  breathing pretty darn hard and then do extra mobility on shoulders and achilles/calves.

WOD:  12.3 Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24″ box

115 pound Push press, 12 reps (115/75)

9 Toes-to-bar



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