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Friday May 3,2013 WOD:

Five rounds for time of: 95/65 pound Power snatch, 15 reps Run 400 meters

or

For time: 50 Sit-ups 50 Double-unders 50 Sit-ups Walking Lunge, 50 steps 50 Sit-ups 50 Burpees 50 Sit-ups

 

here you go Pat, Casey, and Matt

"Firefighter Fran" CrossFit NorCal - video [wmv] [mov]

 

[youtube http://www.youtube.com/watch?v=uJyxeA7tEU4&w=560&h=315]