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11.24.16- Happy Thanksgiving!

24
Nov

11.24.16- Happy Thanksgiving!

thanksgivingcfClass at 9:00am Only!

Warm Up:
14 overhead walking lunges 15/10#
10 kipping swings
12 slow descent air squat with plate 15/10#
10 scap push ups
3 wall walks + optional thigh taps
3/4 kick up to handstand practice :30-:45

WOD: Teams of 4
20:00 AMRAP
400m Run or Row
16 DB snatches 45/35
12 Pull ups
4 Deadlifts 255/185
Each team member moves stations when the rower is finished.

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