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Pic: Angela Clancy

WoD: "Better The Devil You Know"

AMRAP in 13 Minutes:

Buy - In: 800m Run

Then in remaining time 'AMRAP' the following:

32 Double Unders

8 Devils Press (15 / 10 kg)

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• Yes, tomorrow Open WoD "18.4" is on and we will throw down hard for our best result. Today, well today is training. Simple as that. If you intend on being as fresh as possible for 18.4 then scale today & take it easy!
• Yes, we are running another 800m run. Embrace it, now you (& we) know exactly what you're capable of in that distance so go out hard for a banging start to your WoD
• Yes, the Devils Press is back! Everybody's favourite Dumbbell movement! Again embrace it, execute it well & have some fun on your Friday!
• Hold the standards. Form is priority as always.
• Scale as needed.

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