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STRENGTH:

Sumo Deadlift

3/3/3/3/3

CrossFit WOD:

Work up the ladder and then back down doing 40 situps only once

100 meter run

10 push ups w h/r

200 meter run

20 lunges w plate 45/25

300 meter run

30 kb swings 53#/35# RX+ 70#/44#

400 meter run

40 sit ups