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September 22, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Mobility

Strength: Back Squat

Aim for a heavy double, possibly a two rep max.

WOD: "Filthy Fifty"

50 reps of each movement

Box Jumps 24/20
Jumping Pull Ups
KBS 35/24
Walking Lunge
Knee to Elbow
Push Press 45/35
Back Extensions
Wall Balls 20/14
Double Unders