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Thursday September 25, 2014

Warm Up:

10 arm circles each way

5  super slow squats

bear crawl

3 push  ups

4 kip swings

3 hollow rocks

5 one-legged forward and backward hops

50m run

Wod

4 rounds

-6 Front squats (15/pvc)

-4 pull-ups

-100m run

Earlier Event: September 23
Tuesday September 23, 2014
Later Event: September 29
Monday September 29th 2014