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11/23/2016

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CrossFit WOD:
Every 90 seconds x 12 minutes (8 sets)
10 TNG Shoulder 2 Overhead 115/75
+
6 rounds (alt with partner):
15/12 Calorie Row
21 Thrusters 45#
*partners sprint each round, and alt*

Burn WOD:
Every 4 minutes x 28 minutes
300m Run or 400m Row
12 DB Push Press
:30 Second Side Plank (:15/side)