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July 13, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats

Strength: Front Squat
5x3 Climbing

WOD: 4 Rds for Time
2 rds of DT @115/85
400m Run

12 Deadlift 
9 Hang Power Cleans
6 Shoulder to Overhead