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January 5, 2014

Row or Run 500m
CrossFit Warm Upx2

Warm Up: Hip and Shoulder ROM


Strength: Back Squat 7x2

WOD: 3 RFT
20 Burpee Pull Ups
20 Front Squat 135/95
20 Box Jumps 24/20


CORE: 4x15 Wall Ball Knee Tucks

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