WOD 11.8.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 4 sampson stretches
  • 8 bar kips
  • 12 jumping jacks

2.) Kipping pull-up progressions

WOD:

“Cindy”

20 minute AMRAP:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

After Party: 

  • ENJOY THE WEEKEND!
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