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POSTED ON November 22, 2016

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Fitness
3 sets
Shoulder press
X 6-8
Side plank
X :45 each side
KB Bent over row
X 10 each arm

WOD
AMRAP 9
12 wallballs
12 box jumps
12 sit ups

Performance
5 sets
Shoulder press
X 3
KB bent row
X 8 each arm

WOD
Amrap 9
10 thruster 95/65
15 toe to bar
50 dubs

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