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october 14, 2014

Row or run 500m
CrossFit Warm Upx2

Dynamic Warm Up + 30 Cal Air Dyne


Strength: Back Squat 6x4
Climb to six working sets

WOD: 9 min AMRAP
5 Thrusters 105/70
5 Ring Dips


Core: 100 Sit Ups

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