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Daily WOD

11
May

Free swinger

Midcoast CrossFit – CrossFit View Public Whiteboard Arrival warm up (1 mile) (No Measure) 1 mile run/ 1200 m row Foam roll/PVC roll 4 way...
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10
May

Clean and jerk sandwich

Midcoast CrossFit – CrossFit View Public Whiteboard (No Measure) Arrival: 1 mile run/1500 m row Foam roll/trigger point Calf stretch on wall (No Measure) Mobility:...
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9
May

Baby whitten

Midcoast CrossFit – Endurance View Public Whiteboard Arrival warm up (800) (No Measure) (10 min) 800m run/ 1000 m row Foam roll/PVC roll Shoulder smash...
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8
May

Masters – 05/9/15

Midcoast CrossFit – Masters View Public Whiteboard (No Measure) 800 m run Shoulder Pass thru 20X Sampson Lunge Stretch 20X Foam Roll (No Measure) Mobility...
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7
May

Friday – 5/8/15

Midcoast CrossFit – CrossFit View Public Whiteboard Arrival warm up (800) (No Measure) (10 min) 800m run/ 1000 m row Foam roll/PVC roll Shoulder smash...
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6
May

SWAT

Midcoast CrossFit – Endurance View Public Whiteboard 400 m (No Measure) 10-12 min 400 m run 10 jump squats 10 pushups 10 air squats shoulder...
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