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30/10/2015

Warm up: 6min amrap 15 KB swings, 10 Bent over row, 10 banded flyes

Strength: OMEM 20 mins 3 Sumo deadlift (Go up if weight is hit, go down if weight is missed)

WOD: 10min amrap 12 ring dips, 12 jumping lunges, 12 plate burpees, 12 KB STOH (24/16kg)

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