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April 1, 2015

HAPPY BIRTHDAY TREVOR PALMER


Row or Run 800m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility

Mobility: Foam roll Quads and Back


Oly: Big Bar Complex, Find a heavy load.
Squat clean from pockets
Squat clean from below knee
Squat clean from floor
Push Press
Squat clean from pockets
Squat clean from below knee
Squat clean from floor
Push Jerk
Squat Clean from Pockets
Squat Clean from below knee
Squat Clean from Floor
Split Jerk

*All to be done Unbroken


WOD: "Karen"
150 Wall Balls for Time
20/14

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