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December 3, 2014

Row or Run 500m
CrossFit Warm Upx2


Dynamic Warm Up+ Shoulder ROM

Strength: 10 min EMOM
3-5 Strict HSPU
3-5 Strict Pull Ups


WOD: 15min AMRAP
100 Double Unders
50 Air Squat
40 Burpees
30 Wall Balls 20/14
20 Toe to Bar
10 HSPU
5 Muscle Ups


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