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By September 4, 2014WODs

10 > 1 Med Ball Burpee Ball Slam 20/16
10 > 1 Ring Dips

Work the dip movement – if you don’t have ring dips, use the Matador attachment, or two 30″ boxes. Scale to close-grip ring push-ups if needed.

*work down the reps on both ladders
*Burpee ball slam – hold onto med ball the entire burpee; after standing bring arms behind head and perform a ball slam (remember – SQUAT – SLAM!!)

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