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October 5th, 2016

Row 1000m
CrossFit Warm Ups

Dynamic Warm Up+Mobility
Mobility: Quads and T-Spine


Strength: A or B
A: Wendler
Bench or Push Press

B: Gymnastics


WOD: 10 min AMRAP
12 Squat Snatch 75/55
200m Run

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