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July 16th, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Shoulders and T-Spine

Strength/Skill: 12 min EMOM
A: 200m Run
B: 10 Ring Dips
C: 20 walking BB Lunges

WOD: 15 min AMRAP
400m Run
15 Pull Ups
15 OHS 95/65