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November 4th, 2016

Run 400m

Group Dynamic

Strength: Deadlift
5x 40-50-65-75-85%
*85% is max reps and effort.

Gymnastics:
5x :30 sec hollow holds
5x :20 sec static hang
100 Kettlebell toe touches

WOD: 21-15-9
Deadlifts (225/155)
Situps
Burpee box jumps (24/20)

*Situps are double the reps. 42-30-18

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