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January 1, 2015

Row 500m
CF Warm up x 2

Skill: Every 30 secs for 7:30
A) 20 Double Unders
B) 5 Handstand Pushups
C) 8 Pistols

*Scale accordingly to your skill level.

WOD: "Nicole"
20 min AMRAP:
400m Run
Max pullups

*When you drop off the bar from the pull ups, you must run 400m. Score is rounds and pullups.