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CrossFit WOD – Sun, Jul 14

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TWCF T-Shirt Pre-Order NOW OPEN until midnight, July 14. CLICK HERE.

Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest, or grab a sandbag to carry.

TimberWolf Crossfit – St.Paul – CrossFit WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Stretch ~10 min (No Measure)

30-60 sec each

Calf stretch

Seated hamstring

quad/feet stretch

Baby or full cobra

Hang from pull-up bar

Side lying twist

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