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December 10, 2014

Row or Run 500m
Crossfit Warm Up

Dynamic Warm Up + Snatch Progression

Strength: 6 Min to Find a Heavy Single
A. OHS
B. Snatch Balance
C. Snatch

Movements should be performed with a running clock.


WOD: 13 min AMRAP
2k Buy In
AMRAP HSPU in remaining time


CORE: Wall Ball Knee Tucks

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