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November 23rd, 2016

Run 400m x2
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hip Flexor and Lats

Strength: A or B
A: Wendler Wk4
Bench Press or Push Press

B: Gymnastics
Toe to Bar Progressions

WOD: 12 min AMRAP
10 KBS (53/35)
30 Dubs
10 Wall Balls (25/15)