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December 5, 2016

Row 500m

Group Dynamic

Strength: Back or Front Squat
5 x 40%, 50%, 65%, 75%, 85%
*Last set is max effort!

Gymnastics: Pullups!
A) 4x 10 Strict Pullups
B) Working on the kip swing.

WOD: 5 Rounds
10 Thrusters (135/95)
10 Burpees

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