1 October 2015

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Warm-up:  Run to W. Alabama, 30 Light Kettlebell Swings
Conditioning:  3X500 Meter Row (For Time:  Mens RX is Under 1:40 / Women’s RX is Under 2:00), Rest as needed in between sets
AMRAP 12 Minutes
3 Deadlifts (135/95)
6 Power Cleans (135/95)
9 Front Squats (135/95)
Cool Down:  20 GHD Sit-ups, 20 Calorie Bike X2
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