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Deacon

For TimeCap: 0:48
For Time:
Buy-in: 48-second Superman Hold

Then, 4 Rounds of:
400 meter Run
48 Jumping Lunges
19 Abmat Sit-Ups
9 Ring Dips
4 Wall Walks

Buy-out: 48-second Superman Hold
Deacon | Fightie WOD