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Pre-Wod:
3 Rounds, 1 min rest between rounds:
3 Min AMRAP:
100m run
10 plyo push ups
10 jumping air squats
10 jumping lunges

Workout of the day for thursday, October 2nd, 2014:

For Time:
3 Rounds:
400m run
21 KB Swing 53/35lb
12 burpee Box Jump Over 20/14

Then:
50 Strict Pull-ups

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