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Thursday 09.10.15

Warm-up: shuttles

8-9-10-11-12 (on the minute)

*movement stretching*

5 x 200m run

rest 1 minute b/t

Metcon: 5 rounds for time

10 kb snatch

10 goblet squats

10 kb swings

100m run (50m out & back)

Post Workout Skill:

Turkish Getups

Bar muscle up transitions (or) deep strict ring rows

kipping practice

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