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March 13, 2014

Row 500m

CF Warm up x 2

Group Dynamic: 3 Rounds

5 Strict Pullups

10 Hand Release Push ups

15 Air Squats

20 Jumping Jacks

10 PVC Thrusters


Skill: Work on any skill you wish. Spend about 5 minutes on each.

Ex: Double Unders, Muscle Ups, Pistols, Handstand Pushups, Toe to bar, Knee to elbow etc..




800m Run

11 Kettlebell Swings (53/35)

44 Situps

22 Kettlebell Swings

22 Situps

44 Kettlebell Swings

11 Situps

800m Run