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May 22, 2014

Row or Run 500m

Crossfit Warm Upx2

 

Dynamic Warm Up

Wall Ball Indian Run

 

Strength: Superset 5x

A) 2 Pause Front Squat (2 sec)

B) Unbroken Max Effort Ring Dip

 

WOD: 7min AMRAP

15 Wall Balls (20/14)

15 Double Unders (2:1)

 

Core: 200 Flutter Kicks


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