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December 15, 2015

40 Calories on Airdyne

CF Warm up x 2

Group Dynamic

Skill: 15 min EMOM
Min 1-5: Double Unders (Pick a number and try to hit or work/practice for 30-40 secs)
Min 6-10: Burpee to a target (Pick a target 6 inches or above to hit each time. Work for 40 secs)
Min 11-15: Wallball (20/14   Work for 30-40 secs)

WOD: 14 min AMRAP
Shuttle Sprint
14 Walking Lunges
7 Handstand Pushups

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