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July 31, 2013

Complete for time:
20 Toes to bar
30 kettlebell swings (24/16kg)
Run 400m
30 kettlebell swings
20 toes to bar

Endurance WOD:
(Complete 3 hours before or after Performance WOD)

Run – off
Tri – Swim – 3( 50 + 100+ 200m) rest the time it takes to do interval

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