Elements Friday 10th January 2014

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WARM UP/MOBILISE

3 Rounds

Row 500m
15 KB Swings
10 Squats
5 Press-Ups

SKILL

Deadlift

STRENGTH

5×5 Deadlift

WOD

“Francis”
Run 400m
21 Ring Rows/Reverse Press
Run 200m
15 Ring Rows/Reverse Press
Run 100m
9 Ring Rows/Reverse Press

COOL DOWN/STRETCH

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