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Thursday 4/13/2017

17.5 juana











Crossfit and 5:15am Endurance:


500 m row or 400 m run


CS/dynamic stretch

B warmup:

1500 m partner row, 20 sec. switch w/partner.

Workout warmup:

10-15 min. of skills

800 m run or 1000m row buy in.
5 Rounds:

10 Burpees

15 V ups

20 Ball Slams

400 m run or 500 m row cash out

5:15am Endurance:

800 m run or 1000 m row buy in.
5 Rounds:

10 Burpees

15 V ups

20 Ball Slams
400 m run or 500 m row Cash Out

O lift and Skills

Make up a lift and skill you missed this week.


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