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Decmeber 30, 2014

Row or Run 500m
CrossFit Warm Up

Warm Up: Shoulder and Hip ROM


Strength: Find  heavy complex.

2 Push Press
1 Split Jerk

Perform 3x heaviest weight.


WOD: 3 RFT
25 Thrusters 95/65
25 Toe to Bar


CORE: 6x10 Straight Leg DL
Focused Core and Technique not Load.

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