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August 14, 2014

Row 500m
CF Warm up x 2

Group Dynamic: Run 400m
3 rounds of:
10 Kettlebell Swings
15 Situps
20 Air Squats
50 Single unders
10 PVC Pass thru/windmills

Strength: Bench Press 5x3

WOD: 12 min AMRAP
15 pushups
100m Run

*Score is rounds and reps completed