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Skill:

Handstand

Nose and toe to wall handstand hold

0:30 Hold

0:30 Rest

 

5 rounds for quality

 

 

Conditioning:

MPCF Board WOD

“Kelly”

Run 400m

30 Box Jumps (24/20″)

30 Wall-Ball Shots (20/14) @ (10/9′)

 

5 rounds for time

Compare to Friday, 30 November 2018

 

 

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