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December 3rd, 2015

Row or Run 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Back And Chest

Cond: 5x 500row/400run
Rest 1:1


WOD: "Blake"
100' Walking Lunge w/OH plate
30 Box Jumps
20 Wall Balls
10 HSPU

3 options: Team/RX/SX

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