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October 17th, 2016

Row or Run 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: A Or B
A: Wendler Wk4
Back Or Front Squat

B Gymnastics
Handstand Progressions

WOD: 10 Rds for Time
11 Power Clean and Jerk 95/65
9 Pull Ups
7 Ring Dips

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