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December 14th, 2016

Run and Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-Spine

Strength: A or B
A: Bench Or Push Press
Wendler Wk2

B: Gymnastics
Pull Up Progressions

WOD: 15 min AMRAP
400m Run
10 OHS 115/80
15 Box Jumps 24/20