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December 26, 2013

Row 500m

CF Warm up x 2

Group Dynamic

Strength:

Thruster

10 sets of 1 rep

*Work up to a heavy single

 

WOD:

800m Run

Then 5 Rounds:

10 Thrusters (95/65)

20 Kettlebell Swings (53/35)

Finish with 800m Run


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