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October 24, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 2 Rounds
Lunge and twist
10 Leg swings
10 Arm Circles
10 Kettlebell Swings
15 Situps
20 Jumping Jacks

Skill/Strength: 10 min EMOM
1 Power Snatch
1 Hang Squat Snatch
1 Snatch
*Increase load throughout or stay at a lighter weight and work technique.

WOD: "Schlitz"
4 Rounds
400m Run
4 Muscle Ups (12 pullups/12 Dips)
40 Double Unders (120 Singles)

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