10 December 2014

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Warm Up: 500m slow row, then, 2x: 20 wall ball, 10 pull ups
Timed:  1000m row
Strength – Squat Cycle 5 rounds 3 front 6 back 60% – SPEED out of the hole
WOD for time
15-12-9-6-3
Thrusters
Bar facing burpees
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