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November 1st, 2016

Run 800m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Hami's

Cond: Run or Row

6x400m Run or 500m Row
on 3 mins

WOD: 15 min AMRAP
3 Strict Pull Ups
6 Kipping Pull Ups
9m HS Walk
12 Pistols

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