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March 11, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Shoulder ROM
Snatch Progression

WOD: "Amanda"
Muscle Ups
Squat Snatch 135/95

Skill: HSPU
5x Complex
10-15 Second HS Hold
3-5 Strict HSPU
3-5 Kipping HSPU

*Complex to be done unbroken.