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February 13, 2015

Row 500m
CF Warm up x 2

Group Dynamic: 2 Rounds
10 Air Squats
10 Deadlifts
10 Push Press
10 Front Squats
10 Thrusters
10 Good Mornings
*All barbell movements are with an empty barbell

Skill/Strength: 12 min EMOM
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
*Increase load every 3 minutes

WOD:
15-12-9
Thrusters (115/80)
Chest to bar pullups
Immediately into...
15-12-9
Burpee Box Jumps (24/20)
Squat Cleans (115/80)


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