Friday – 150130

Vinny - Rower

Vinny Rybar

Best photo of the 314 Invitational?

Yep.

Warmup

Spealler
CFWU

Strength

Deadlift
5-5-5+
90%(65-75-85)

WOD

From CrossFit New England

“Escape from Alcatraz”

1k Row
30 Deadlift (185/115)
20 Front Squat
30 Deadlift
1k Row

*Sub 800m Run if needed.

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