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April 24, 2015

Row 500m
CF Warm up x 2

Coaches Choice for group dynamic.

Skill: Work on any skill that you need help with or practice on!
Rope Climbs, pullups, pistols, handstand holds and pushups, double unders, tire flips, toe to bar, knees to elbows etc...

30 Kettlebell Swings (53/35)
Then 3 Rounds of:
10 Squat Cleans (95/65)
60 sec hang from pullup rig
10 Squat Cleans
60 sec plank hold (elbows or hands)
Then finish with 30 Kettlebell swings