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Februray 18th, 2016

Run 400m
Row 500m
Bike 2 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Chest

Skill/Strength: 12 min EMOM
A: Row for Cals
B: Slam Balls
C: Run 200m
D: Box Jumps

WOD: 4 Rds for Time
400m Run
18 Shoulder to Overhead (135/95)
13 Pull Ups