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November 16th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hamis and Quads

Strength: A or B
A: Wendler Wk3
Bench or Push Press

B: Gymnastics
Toe to Bar Progressions

WOD: 13 min AMRAP
5 Ring Dips
9 Burpees
11 Pull Ups