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January 30, 2014

Row 500m

CF Warmup x 2

Group Dynamic: 2 Rounds

Bear Crawl down and back

10 Burpees

10 PVC Thrusters

10 Pass Throughs/Windmills


Benchmark WOD: "Cindy"

20 min AMRAP

5 Pull ups

10 Push ups

15 Air Squats


Strength from the rack:

Snatch grip push press

2 Overhead squats

*Get heavy as possible