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February 19, 2015

Row or Run 500m 
CrossFit Warm Upx2

Dynamic Warm Up+ T-Spine ROM

Strength: Superset (A then B)x6
A: Overhead Squat 4 reps
B: Toe to Bar 5-10 reps

WOD: "Open 14.5"
Thrusters 95/65
Bar facing Burpee's