Make Up – CORE – and Alternate Thursday WOD

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CORE:

3 Rounds (NFT):
8 Snatch grip hip extension + row
https://youtu.be/dHGO7np_ZZg

0:20 Rest
8 Dumbbell z press
https://youtu.be/C42cK5EIrI0

0:20 Rest
0:30 L-sit (accumulate if needed)
0:30 Rest

Alternative WOD
For time:

5-4-3-2-1
Front squat (225/155)
Rope climb
Box jump for 2x the reps (36/30″)

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