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January 14, 2015

Row 500m 
CrossFit Warm Upx2

Dynamic Warm Up

Skill: Double Tabata 40:20x8
Shuttle Sprints 

Shuttle Sprint down and back as many times as possible in :40 seconds. Rest :20. 

WOD: 20 min EMOM
Odd: 5 Deadlifts @55-65%
Even: 20-50 Double Unders 

*Every 3 rounds increase the DL count by 2 reps. 

Core: 100 Wall Ball side 2 sides