8.24.16

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 CrossFit FMS WOD:

1.)  Warm-up

3 minutes airdyne

3 rds

  • 30 singles
  • 10 jump squats
  • 10 push ups
  • 10 bar kips

static hold

  • 30 seconds each side – Samson stretch
  • 1 minute each side – twisted cross

WOD: 

Strength-not for time

3 rounds (A ROUND ENDS AT FAILURE)

  • 5 push ups with a 20 second hold at the top of 5th rep
  • Add 5 reps and a hold until failure

example: 5 push ups + hold, 5 push ups + hold, 3 push ups and failure= 1 round……..repeat for a total of 3 rounds….rest as needed between rounds

then

5 RFT

  • 6 jumping squats
  • 5 burpee pull ups
  • 4 muscle ups (scale is 2 pull ups + 2 dips =1 mu)
  • 20 double unders

 

 

 

 

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