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Friday September 26

General Warm Up Dynamic Warm Up Deadlift 5x5, last 3 at 75% 3 RFT 400m/500m Row 21 KB Swings (24/16) 12 Front Squats (95/65) Cash Out: GHD Sit Ups 3x15, 2x500m Row

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Tuesday December 3:

Dynamic Warm Up Press 1x1x1x1x1x1x1 3 RFT 7 STO (115/75) 14 Box Jumps (24/20) 21 Russian Swings (24/16) 50 DU Cash Out: GHR 5x5

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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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