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October 16, 2014

Row 1000m 
CrossFit Warm Upx2

Dynamic Warm Up+ Mobility 

Skill: 30:30R Row for Meters 
Use the preset already in the rower. Achieve 1 additional meter per round for as long as possible. 

WOD: For Time
15 KBS 70/53
Wall Balls 20/14
Burpee Box Jumps 24/20
15 HSPU 

CORE: 5 Min Plank 
20 Sit Ups every time you rest.