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July 10, 2014

Row 5oom

CF Warm up x 2


Group Dynamic: 4 Rounds of :15 secs at each movement

Jumping Jacks

Air Squat

Mountain Climbers

Jump Squats


Skill: 5 x 400m run every 3 mins

*Run 400m then rest the remainder of that 3 mins.


WOD: 4 Rounds

50 Air Squats

40 Situps

30 Pushups