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December 4th, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hami's and Quads


Strength: Wendler Wk4/Day3
Deadlift
20x40,50,60%

WOD: 12 min AMRAP
400m  Run Buy In
5 Strict Pull Ups
10 HR Push Ups
15 Sit Ups

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