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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
Wall Balls
Rope Climbs