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TODAY’S W.O.D:

A. For time:
100 long-pull Kettlebell Swing, Russian, LTBD
100 long-pull CrossFit Swings
100 short-pull Russian Swings
100 short-pull CrossFit Swings
*Compare to 12/05/13.

B. Strength 101 @ 6PM:
“Dumbbell Fun” for loads. 
Arnold Press 3x12. 
Chest Press 3x8. 
Reverse Flye 3x5. 
Bent Over Row 3x12. 
Hammer Curls, alternating arms 3x14. 
Tricep Extension, single DB. 3x12.
*Compare to 08/10/17.

Post time for part A and loads for part B to Members Area or comments. 

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