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Aug 21, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up

WOD: For Time

5 Rds
7 Wall Balls
12 Pull Ups

@10 min
7 Rds
5 Burpees
10 Kettle Bells Swings 53/35

@20 mins
50 Burpee Box Jumps 24/20
*every two mins perform 5 goblet squats

Time Cap at 30 mins

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