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WOD (Workout of the Day) "Torture Sandwich"

"Helen"

3 Rounds

400m Run

21 KB Swings 53/35

12 Pull-Ups

Rest 7 Minutes

"Fran"

21-15-9

Thrusters 95/65

Pull-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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