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December 11, 2014

Row or Run 500m 
CrossFit Warm Upx2

Dynamic Warm Up+ Shoulder ROM


Strength: Push Jerk 7x2 Across 


WOD: For Time 
400m Run 
Fran 75/55
400m Run 
Fran 75/55
400m Run 

Fran: 21-15-9 
Thrusters
Pull Ups

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