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CrossFit Lite 09/12/14

Warmup:
1000 m row
Core brace in quadruped with elements of slow movement
Hamstring stretches with bands
4 rounds:
10 kb swings
10 partner assisted glute ham lowers
10 bent over rows with kettlebells
WOD:
Helen
3 rounds for time:
Row 400 meters
21 kb swings
12 pull-ups

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