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July 3, 2014

Row 500m

CrossFit Warm Upx2


Dynamic Warm Up


5 mins spent on Shoulder and hip Stretching


WOD: Total Reps

12 min AMRAP

400m Run

15 Deadlift 135/95


3 min Rest

8 min AMRAP

15 Wall Balls 20/14

30 Double Unders


4 min Rest

4 min AMRAP



Extra Credit: Foam Roll