WOD 9.10.13

CrossFit FMS WOD:

Warm-Up:

1.) 5 minute AMRAP:

  • 5 burpees
  • 10 SDLHPs (pvc)

WOD:

All for time:

  • 40 bar dips
  • 60 SDLHPs
  • 80 calories on the airdyne

After Party: 

  • Banded hamstring (contract/relax): 2 x 2:00 (24×5 seconds)
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