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October 14, 2015

Row 500m

Group Dynamic Warm up

Skill: 10 min EMOM
Odd: 2-3 Rope Climbs
Even: 20-40 Double Unders (Practice for 30 secs if you don't have dubs)

WOD: 5 Rounds
12 Front Squats (135/95)
24 Kettlebell Swings (53/35)
12 Plate Burpees (Use a 45lb plate to jump onto after burpee)