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September 13th, 2016

Row 500 Fast
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Lats

Strength: A or B
A: Wendler Week 4
Back or Front Squat

B: Gymnastics
Ring Pull Ups
Strict Ring Pull Overs

WOD: 5 Rds for time
10 Slam Ball Squat Clean Wall Balls
10 Burpees