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October 20th, 2016

Row 500m
Ccrossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and T-Spine


Strength: Find a Heavy Complex
3 Push Press
2 Push Jerk
1 Split Jerk


WOD: 18 Min AMRAP
800m Run
15 Thrusters 95/65
20 KB High Pulls 53/35
25 Pull Ups
20 KB High Pulls
15 Thrusters

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