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CrossFit WOD
Back Squat 6×1 @ no more than 85%
5 x 10 + Bodyweight Bulgarian Split Squats each leg then 1 Minute Plank (add weight to the plank if needed)

1-2 minute Lax Lower Back Mash each side
1-2 minute Lax VMO Mash each side 
1-2 minutePVC IT Band Mash each side

BodyFit WOD: 
10 Burpees 
20 Alternating Dumbbell Snatches 
30 Sit-ups