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October 17, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 3 Rounds
50 Single Unders
20 Jumping Jacks
10 Hang Cleans
10 Push Press
10 Front Squats
*Barbell movements are with an empty barbell

Skill/Strength: 10 min EMOM
1 Squat Clean
1 Front Squat
1 Thruster
*Increase load through out EMOM

WOD: 10-8-6-4-2
Clean and Jerk (135/95)
*After each set of clean and jerks do 2 rounds of cindy.
Cindy consists of:
5 Pullups
10 Pushups
15 Air Squats

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