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September 17. 2014

Row or Run 500m
Crossfit Warm Upx3

Dynamic Warm Up+Shoulder ROM

Strength: Weighted Pull Ups
7x2 across


WOD: "JT"ish

21-15-9
w 50 double Unders between each round

HSPU
Ring Dips
Push Ups


CORE: 100 V-Ups

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