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  • 23NOV
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    Monday November 24, 2014

    Strength: backsquat 4×3. Metcon: 10 thrusters 135/95 10 bar facing burpees 20 kb swings 55/35 20 Box Jumps 24/20 20 KB swings 20 box jumps 10 Thrusters 135/95 10 bar facing burpees

  • 21NOV
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    Saturday November 22, 2014

    Teams of two: 17 min to accumulate as many points as possible. Partners must alternate and may perform as many reps at one movement per turn 10 points: Rope Climbs 5 points: Muscle Ups Bar Muscle Ups 1 point: Pull-ups Box jumps Burpees Each class may add three additional movements and point values