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WOD: A. In 10 minutes, establish a 3RM Push Press B. OPEN WOD 12.3 18 minute AMRAP of: 15 box jumps 24″/20″ (55 and over 20″ step ups okay) 12 push press 115/75 (55 and over 95/55) 9 toes to bar CFHSV Running & Endurance ROWING WOD: A. 3 x 7000m with rate change every 1500m: 22-24-26-28-26-24-22 / 2 minute easy meet at CFHSV at 8am