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11.28.2016

POSTED ON November 28, 2016

| 11.28.2016

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Fitness
5 sets
Double KB RDL
X12
Box dip
X20

WOD
Teams of 2
Alt complete rds until each complete 5
15 KB swings
15 burpees

Performance
10 sets
Power clean
X1.1

WOD
Teams of 2 alt complete rds for 5 each
3 hang power clean 185/125
2 front rack lunge
1 shoulder to OH
15 burpees

Cash out
3 sets
Supine ring row
X 12
Hollow hold
X:45

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  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

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