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June 26, 2014

Row 500m

CF Warm up x 2


Group Dynamic: 3 Rounds

Lunge and twist down

Bear crawl back

5 Burpees

10 Hand Release pushups

15 situps

10 PVC pass thru and windmills


Skill: 5 x 400m Runs

You have 3 mins to complete the 400m run. Whatever time is left over in the 3 mins is your rest time.


WOD: "JT" 


Handstand Pushups

Ring Dips