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29 Nov 1200

November 29, 2016

Warm up:

3 x 200 – 100 m sprint, 100 m jog

glute stretch/pigeon stretch

Strength:

5 x 3 ascending back squats to find your 3 rep max

WOD:

12 min AMRAP

200 m run

20 air squats

4 STRICT pull ups

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