WOD 4.16.14

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CrossFit FMS WOD:  

Warm-Up:

Runner’s hip

2×1:30

3 minute AMRAP:

  • 6 samson stretches
  • 6 bar kips
  • 9 air squats

WOD:

3xME strict pull-ups

then:

10 rounds

  • row 1 minute
  • rest 20 seconds

then

10 rounds

  • airdyne 1 minute
  • rest 20 seconds

 

After Party:

 

 

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