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October 5th, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Quads

Strength: Back Squat

*Increase load every set.

WOD: 8 min AMRAP of Wall Balls
*Every break/rest from wall balls you must do burpee broad jump (cone to cone) to continue.