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October 3rd, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Shoulders

Skill/Strength: 15 min EMOM
A: Bike 12/10 Cals
B: Plank 45 sec
C: 3 Push Press

WOD: 18 min Clock
50 Wall Balls 20/14
200m Run
40 Wall Balls
400m Run
30 Wall Balls
800m Run
*AMRAP Burpees in remaining time.