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september 18, 2014

Row or Run 500m
Crossfit Warm Upx2

Spend 5 mins on Mobility

Dynamic Warm Up and Squat Progression

Strength: Front Squat 6x3

WOD: For Time
Wall Balls     50-40-30-20-10
Double Unders 100-80-60-40-20

Alternate back and fourth between movements.