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December 19th, 2016

Row 500m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Hips

Strength: A or B
A: Wendler Wk3
Back or Front Squat

B: Gymnastics
Pull Up Progressions

WOD: 15 min AMRAP
1 Round of Mary
1 Round of DT