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December 9, 2016

Row 500m

Group Dynamic

Strength: Wendler Deadlift
5x 40% and 50%
5x 65%-75%-85%
*Max effort on last set!

Gymnastics:
A) 4x10 Strict Pullups
B) Ground Drill
C) Kip swing with hip pop

WOD:
500m row buy in then:
7 Rounds
5 Front Squats (155/105)
7 Handstand Pushups
9 Toe to Bar

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