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March 1st, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hip Flexors and Glutes

Strength: 6 sets
3 Front Squat
7 Back Squat

Same Weight one set total.

WOD: "Nasty Girls"
3 Rds for Time
50 Sir Squats
7 Muscle Ups
10 Hang Power Cleans 135/95