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WOD – Monday, April 20, 2009

19
Apr

WOD – Monday, April 20, 2009

Three rounds for time of:
Row 500 meters or 50 SDHP – 45#
21 Burpees
Run 400 meters

Post time to comments.

Video Courtesy of crossfit.com.

Sumo Dead Lift High Pull…[wmv]

When using just the bar, lower the bar to just below knee level and drive the bar with your hips explosively to just under your chin.

Shoot for 6″ at a minimum and 12″ as your best height for your jump at the end of the burpee

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