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December 12th, 2012 Alchemy CrossFit, Hamilton Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

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Buy In:
Cone drills

Lift:
Power Snatch 3RM

Workout of the Day:
5x
15 Wall Ball 20/14
3 Muscle ups (3 pull ups & 3 dips)

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

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