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October 7, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up and Shoulder ROM

Skill: Handstand Progression


WOD: With a running clock:
3 RFT
10 Push Press 155/105
10 Box Jumps 40/30

@10:00
3 RFT
15 Wall Balls 20/14
15 Toe to Bar

Record time for both WODs

Core: 1000m Row + 100 DUBS

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