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December 16th, 2016

Run 400m

Group Dynamic

Strength: Deadlift
5 x 40%-50%-60%
3 x 70%-80%-90%
*90% set is max effort and reps

Gymnastics:
A) 4 x 10 Strict pullups
B) 5 x max effort kip swing with hip pop

WOD: 5 Rounds
10 Push jerks (135/95)
Farmers carry 100m (90/50)
40 Double unders

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