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January 11th, 2017

Row 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Quads and Lats


Strength: Every 2 mins
5x10 Push Press
35,45,55,65,75%

Cond: 6x
1:30 Run 200m
1:00 20 Wall Balls


WOD: 7 min AMRAP

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