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Hey guys!  Please take 10-15 minutes out of your day to read this post and watch all the corresponding vids.  It is from CrossFit South Bay out in Hermosa, California.  Any ways the point of the post is for you guys to understand the reason I stress to you to get your knees out in squats, cleans, dead lifts, etc, and also why I am nagging at you to externally rotate your shoulder during presses, dips, and mobility work.


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SWOD:    Back Squat 3×5 (add 5lbs to last workout)
                 Bench 3×5 (add 5 lbs to last workout)
WOD:    5 rounds
              AHAP sled drags 20 yards
             Sprint back to starting line
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