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September 19, 2014

Row 500m
CF Warm up x 2

Group Dynamic: Agility Ladder

Strength: Work up to a heavy set of:
1 Push Press
1 Push Jerk
1 Split Jerk

WOD: 3 Rounds
100m Run
15 Box Jump Overs (30/24)
100m Run
10 Deadlifts (135/95)
7 Shoulder to Overhead (135/95)

Post: 50 Situps/50 Leg lifts FAST!