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CF Lite 120914

Warmup:
400 m run
Foam Roll posterior chain
Hamstring/calves/I.T. Band stretch with bands
banded good mornings x 10 (thin red or blue)
band pull aparts x 20 (small orange band)
Lift:
sumo deadlift
8×3
building in weight
WOD:
“Helen”
3 rounds for time:
Run 400 meters
21 kb swings
12 pull-ups / ring rows

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