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August 31st, 2016

Row 500m
CrossFit warm upx2

Dynamic warm Up+Mobility
Mobility: Lats and T_Spine

Strength: A or B
A: Wendler Wk2/DAy2
Bench Press or Push Press

B: Gymnastics
20x3 Ring Pull ups
4x5 Elevated Kipping Drills

WOD: "Helen"
3 Rds for Time
400m Run
21 KBS
12 Pull Ups