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Saturday August 20, 2016

beach

Reminder: There will be an optional Beach WOD at Governors beach at 9am, and there will also be the regular CrossFit WOD at the gym at 9am.

Workout of the Day:

In teams of 2, with 1 partner working at a time, complete:

Run or Row 800 meters
70 Pull-ups
30 Push Jerk 135/95
70 KB Swings 53/35
30 Squat Cleans 135/95
Run 400 meters

Beach WOD:

Swim 150 meters
100 Air Squats
Swim 100 meters
50 Burpees
Swim 75 meters
50 Walking Lunge
Swim 50 meters

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