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August 18th, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility; Quads and Lats

Skill: 16 min EMOm
A: 3 Power Cleans
B: 30 second HS Hold
C: 5-10 Strict Pull Ups
D: 200m Run

WOD: " Light DT "
5 Rds for Time
12 Deadlift
9 Hang Power Clean
6 Jerks

135/95 for all bb