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November 11, 2013

Row 500m

Crossfit Warm Upx2


Dynamic Warm Up


Strength: Split Jerk 6x2

Increase weight as you go through the sets


WOD: Rankel

20 min AMRAP

6 Deadlift 225/155

7 Burpee Pull Ups

10 Kettle Bell Swings 2 pood

200m Run