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July 8, 2014

Row 500m

CF Warm up x 2


Group Dynamic: 4 rounds of :15 secs of each movement

Jumping Jacks

Air Squat

Mountain Climbers

Jump Squats


Then together, run the length of the gym and do the following in the corners:


Butt Kicks

High Knees

Spider Lunge

Leg Kicks

Inch Worm


Strength: 10 min EMOM

1 Power Clean

1 Hang Squat Clean

1 Jerk


WOD: 3 Rounds

10 Clean and Jerks (135/95)

400m Run