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WOD – Crossfit – Friday – 4/5/19

PERFORMANCE
4 RFT
500m row/ski (alternate rounds)
15 burpee over bar
10 power snatch; 135/95
— 30:00 time cap

FITNESS
4 RFT
400m row/ski
10 Burpees
10 dual DB snatches
–30:00 time cap

STRETCH/COOLDOWN
thread the needle x:45 sec/side
seal stretch x:1 min
child’s pose x:1 min

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Alex RuggiereWOD – Crossfit – Friday – 4/5/19