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By: Mark Masavage
30min AMRAP A version of Manion hero WOD
6 Rounds for time (40min cap) 2 x 25m overhead med ball carries.
10 min AMRAP Air Runner 10 Min AMRAP – You go, I go Cash-out: 50 Sit-ups
Metcon 30 minutes of Cycling.
21-15-9-9-15-21 For Time
8 rounds for time (30min cap)
300 Cals on Each 1:00 min on 30 sec Off
For Time (20min cap)
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