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September 16, 2016

Run 400m

Group Dynamic: Mobility and Stretching
Ring of fire: Groups of 3..wallball and burpees! You'll see when you come in!

Strength: Wendler Deadlift
Week 4
40% x 20
50% x 20
60% x 20

Gymnastics: 15 Sets
A)3 dips and 3 strict pullups
B) 5 sec hollow rock holds

WOD: 13 min AMRAP
200m run
12 Box Jumps (24/20)
10 Push Press (115/80)

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