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Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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WOD: 4 Rounds for Time

500 meter row

15 Thrusters 95/65#

30 Ab Mat Situps

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Strength: Front Squats: 4x8 ~ Must be taken from the Floor

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