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September 8th, 2016

Row or Run 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Shoulders and Chest


Strength: A or B
A: Bench Press or Push Press
Wendler Wk 3

B: 50 Ring Dips w/pause at bottom.


WOD: 12 min AMRAP
Increasing Ladder
5,10,15,...
Wall Balls
1,2,3,....
Rope Climbs

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