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January 16, 2014

Row 500m

CF Warm up x 2

Groupd Dynamic: 3 Rounds

100 Singles

10 Pushups

10 Jumping Jacks

10 PVC Pass Thru's/Windmills

 

Strength: Bench Press 5x3

 

WOD: 21-18-15-12-9-6-3

Front Rack Lunge (95/65)

Situps

Hand Release Pushups


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