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October 6, 2014

Row 500m

CF Warm up x 2

Group Dynamic: 3 Rounds
200m Run
10 Kettlebell Swings
10 Hand Release Pushups
15 Situps
20 Jumping Jacks

Strength: Overhead Squat

5-5-3-3-2-2-1-1-1


WOD: 30-20-10-5
Chest to bar pullups
Thrusters (95/65)

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