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January 7, 2014

Row or Run 500m
CrossFit Warm Upx2

Warm Up: Burgener Warm Up

Strength: Build to a heavy 2 rep max Power Snatch
Do not touch and go

WOD: 3x 5 Min AMRAP
10 Wall Balls 20/14
7 Pull Ups
5 Pistols
100m Sprint

rest 3 min between rounds