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WOD – Crossfit – Wednesday – 5/13/19

PERFORMANCE

on a 20 minute clock
buy in, 400m run into…
9-7-5
power cleans; 185/125
burpee box jump overs
— with remaining time of 20 minutes build to a heavy clean (power or squat)

 

FITNESS

on a 20 minute clock
buy in, 400m run into…
4 RFT
12 DB power cleans
6 burpee box jump overs
— with remaining time of 20 minutes grab a bar and practice some squat cleans

STRETCH/COOLDOWN

seated forward fold x:40 sec

seal stretch x:40sec

single leg forward fold x:20 sec/leg

seal stretch x:40sec

Ski, Bike or Row for 10 minutes

 

 

 

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Alex RuggiereWOD – Crossfit – Wednesday – 5/13/19