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November 9th, 2016

Row 500m and Run 400m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Hamis

Strength: A or B
A: Wendler Wk2
Bench OR Push Press

B: Gymnastics
Toe to Bar Progression

WOD: In a 16 min window Perform Jackie and find 1 RM Clean
and Jerk in remaining time.

1000m Row
50 Thrusters
30 Pull Ups