8.13.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2 minute Airdyne

3 rds

  • 6 pass throughs
  • 6 bar kips
  • 12 jumping jacks

 

WOD: 

“Nicole”

Complete as many rounds as you can in 20 minutes:

  • 400m run
  • max rep pull-ups

*note number of pull-ups for each round

 

 

After Party:

foam roll calves

 

 

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