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September 4, 2014

Row or Run 500m
Crossfit Warm Upx2

Dynamic Warm Up

Strength: Bench Press
9x5 Build up to a heavy set at set 5 and then go back down.

WOD: 9 min AMRAP
25 Double Unders
20 Air Squats
15 Sit Ups
10 Push Ups
5 Pull Ups