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October 24th, 2016

Row 500m
CrossFit Warm Upx2

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

Strength: Find a 1 RM Back Squat or Front Squat

Gymnastics: Last week of Handstand Progressions

WOD: For Time
30 Clean and Press 115/80
75 Wall Balls 20/14
30 clean and Press 115/80
*everytime you rest you do 3 burpees