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September 29, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats

Skill/Cond: 16 min EMOM
A: Row for Cals
B: Weighted Dips
C: Overhead Walking Lunges
D: Strict Pull Ups/C2B

WOD: 12 min AMRAP
18 Kettle Bell Swings 53/35