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Published on November 27th, 2017 | by Crossfit Sacrifice

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WOD 28 NOV 2017

30min AMRAP

-60 Overhead Plate

Walking Lunges

(45/25#)

-30 Sit-ups

-15 Dumbbell Squat

Snatches

-60 Double Unders

(2x Singles)

-30 Cal Row

-15 Chest-to- Bar

Rx+ 50/35# DBs

Rx 35/25# DBs

S1 25/15# DBs

**Retest from 6/26/17, record any improvement in notes**

Mobility

-Calves/Achilles Wall Stretch

-Runner’s Lunges

-PVC Pipe Pass Throughs

Core Cashout

3 Sets:

-45 sec Plank

-20 GHD Hip Ext’s


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