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December 28th, 2016

Row 500m
Crossfit Warm UpX2

Dynamic Warm Up+Mobility
Mobility: Quads and Lats

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

B Gymnastics
Pull Up Progressions

WOD: 6 Rds for Time
400m Run
13 KBS 53/35
13 Push Ups