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December 23rd, 2016

Run 400m

Group Dynamic and agility ladder

Strength: Deadlift
5 x 40-50-60-75%
3 x 85%
1 x 95%
*Max effort on last set!

A) 4 x 10 Strict Pullups
B) 5 x Max effort kipping swing with hip pop

WOD: 3 Rounds
400m Run
15 Burpees
15 Clean and Jerks (135/95)