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Part A: Mobility T-Spine   Part B: In 20 minutes 100 Sit-ups 50 V-Ups With remaining Time: Ascend the ladder as high as possible 3-6-9-12-15-18-21 etc Weighted step-ups (sandbag) (M24”/W20”) Sand Bag Back Squats Hand Release Push-Ups Score Sit-Up & V-Up time/ total reps

Part A: Dynamic Warm up/ Front Squat clinic Part B: Take 20 mins to find 1rm Front Squat Part C: Open Wod 13.4 In 7 mins climb an ascending ladder 3 C&J (135/95) 3 TTB * ladder ascends by intervals of 3 every round * score total reps