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Great time in the box today. Everyone got after it! It was brutal but we all survived and had each others backs. The energy was awesome! Happy Birthday Smiles. I still think your crazy but it was a fun workout. Kudos to Brad for doing the wod at body weight after only starting CrossFit 3 months ago. Look at this workout as a great way to recover, mobilize, mobilize, mobilize. Take care of your bodies. Get blood flow going to offset soreness after such an intense wod. See you all tomorrow!!

WARM UP:

Mobility
-Shoulders
-Hips

Foam Roll
-Hamstrings
-Glutes
-Low Back
-Adductors
-Abductors

SKILL:
7 Min. of Muscle Up Work
-Ring Swings
-Ice Cream Makers
-Band Transitions

WOD:
For Time:
5K Row

POST WOD:
Stretch and Mobilize

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