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October 18th, 2016

Run 400m

Group Dynamic

Skill: 16 min EMOM
A: Row for 1 min - pace is just over your 1k pace
B: Situps for the min
C: 20 walking lunges
D: 30 sec L-sit

WOD: 13 min AMRAP
30 Double Unders
15 Goblet Squats (53/35)
200m run