11.5.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

runner’s hip 2×1:00

3 rds

  • 6 alternating samsons
  • 6 bar kips
  • 15m bear crawl

WOD: 

Partner WOD

20 minute AMRAP

  • 400M row
  • 5-pullups  10 pushups 15 air squats (Cindy)

1 partner rows 400m

1 partner completes as many rounds of Cindy until the 400m row is complete.  The person coming off the rower picks up where the other left off.

**score = total meters and rounds of Cindy**

 

 

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