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Wednesday 1/15/14: CrossFit CSA WOD

WARMUP

General+shoulder specific+mobilize scapula/lats/etc

STRENGTH

Speedy benchpress to abmat on chest

6-8 setsx3 reps @ 60-70% of 1RM (fast, explosive reps)

*groups of 3, spotting, helping place abmat, changing of wts

*switch after each set of 3 reps

WOD

AMRAP in 20 minutes

200m run

25 pushups

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