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ACF WOD – 03.04.15 “Ms. Nolan’s Dirty 30!”

ACF WOD – 03.04.15 “Ms. Nolan’s Dirty 30!”

**A VERY HAPPY 30th BIRTHDAY TO OUR FRIEND JAMIE NOLAN TODAY**

1) 30 min Partner EMOM:

  • 3 reps Deadlift (345#/235#)
  • 4 reps Strict Ring Dips
  • 15 reps Kettlebell Swings (53#/35#)

* Partner 1 will go on ODD minutes and complete all 3 movements, then rest while Partner 2 goes on EVEN minutes.  The goal is UNBROKEN throughout all rounds!


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