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November 21, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 4 Rounds of :15 secs of work
Jumping Jack
Air Squat
Mountain Climber
Jump Squats

Skill/Strength: Spend 15-20 mins warming up the squat snatch. Working technique and finding the working weight for the wod.

WOD: "Amanda"
Muscle Ups (2:1 Pullups/Dips)
Squat Snatch (135/95)