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Michael G crushing 16.5 at CrossFot Roseville/>

Pre-Wod:
Side-Roll SMR


5 Min AMRAP:
5-10-15-20-25-30…
Box Jump
WallBall


1 Round Side-Butt
Hip Opener

Workout of the day for Friday, April 8th, 2016:

5 rounds*
400M Run
12 Backsquat @ 60% 1RM
2 rope climbs (Sub 8 Strict Pull-Ups)

*Wear a 20-lb vest if you have one!

Sweat Session Workout for Friday, April 8th, 2016:
Death By 10 Meters

25 minute AMRAP:
20 Dumbbell Clean & Jerk
15 KB Box Step-Ups
10 Ring Row (Or Strict Pull-Up)
50M Sled Push