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December 10th, 2015

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Shoulders

Strength/Cond: 12 min EMOM
A: 2 Split Jerks (Heavy)
B: Row for Cals
C: 50 Double Unders

WOD: 20 min AMRAP
400m Run
9 Burpees
21 KBS (53/35)