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July 17, 2014

Row 500m

CF Warm up x 2

 

Group Dynamic: 3 Rounds

10 PVC Thrusters

10 Hand release pushups

10 Situps

10 Pass Thru/Windmills

 

Strength: Bench Press 5x3

 

WOD: 21-18-15-12-9-6

Lunge

Pullup

Situp


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