He who controls others may be powerful, but he who has mastered himself is mightier still.
–Lao Tzu
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45 Dumbbell/Kettlebell Bent over rows on each arm.
Workout of The Day
Complete 5 unbroken rounds* of the following barbell complex at the heaviest weigh you can manage:
7 Power Cleans
5 Front Squats
3 Push Presses
*Not for time
Cash Out
45 Hip Extensions
Throwdown at King Of Prussia!
http://www.crossfitkop.com/downloads/ThrwdnFlyer.pdf