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CF Lite 230914

Warmup:
800 m run
5 minutes skipping practice
7 way shoulder stretch
forearm wall slides x 10
dislocates x 10
inlocates x 10
Lift:
bench press
8×3
WOD:
Stations: 30 seconds on/ 30 seconds off. 3 rounds:
GHD situps/abmat situps
slam balls
skipping
ring rows
KB swings

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