4.11.14

spealler-2010-games

CrossFit FMS WOD:

1.)  Warmp-up

5 minute AMRAP

200m run

  • 6 samson stretches
  • 6 ohs
  • 3 burpees

WOD: 

“Nancy”

5 RFT

  • 400M run
  • 15 overhead squats   95lbs

 

 After Party:

Foam roll quads and hamstrings

2×2:00

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