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Friday December 27:

WOD Times are 12pm, 4:30pm, 5:30pm Dynamic Warm Up Deadlift 4x3 at 85% 12-9-6-3 GTO (95/65) Burpees Cash Out: Sit Ups 3x20, Split Lunge 3x5

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November 29 2013:

Dynamic Warm Up Deadlift 5x3 at 60% AMRAP 10 3 Clean (135/95) 6 Jumping KB DL (24/16) 9 Burpees over Bar 12 KB Swings (24/16) Cash Out: Step Ups 5x5

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Tuesday November 19:

Dynamic Warm Up Front Squat 5x2 at 90% 1,000m Row 15-12-9 Thrusters (95/65) Burpees to 6" target 1,000m Row Cash Out: RDL 3x8 (135/95), 3 Rounds - Plank w/ side steps 45 Sec, 15 Sit Ups, 15 Second L-Sit Hold

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