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CrossFit WOD (workout of the day)
DL/TH 5 x 2
then
Overhead Squat: 7 (#135/#95)
Burpee over Bar: 7
AMRAP: 2:00
Rest 1:00
5 Rounds
Extra Credit
Rope Climb: 2
OTM 10:00

CrossFit LT Class (less technical)

Ab Mat
ALT DB SN
Air SQ to target
30-20-10 for time
then
1:00/:10 T
Ring Row
Row
Single arm DB PP (use 2 DBs to alt)
ALT step up
3 rds