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Michael Vick

CrossFit Texarkana – CrossFit

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8-7-15 (No Measure)

Row 250 meters

3 rounds

10 PVC pass throughs

8 Over head squats

6 burpees over PVC

Michael Vick (No Measure)

Mobility WOD

2 rounds x2 min each station

banded shoulder stretch (1 min each arm)

spiderman hold

bottom of a squat (hold box or rack)

wrist stretch (on floor)

cash out

Easy 1000m row

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

200m Row

20 Wall Balls 20/14