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January 24, 2014

Row 500m

CF Warm up x 2

Groupd Dynamic


Benchmark: Max Unbroken Pullups 1 set


Strength: Front Squat 5x3


WOD: 13.4

7 min AMRAP

3 Clean and Jerks (135/95)

3 Toe to bar

6 Clean and Jerks

6 Toe to Bar

9 Clean and Jerks

9 Toe to bar

12 Clean and Jerks

12 Toe to bar


Get as far as you can in the ladder in the 7 mins.