9.21.16

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 CrossFit FMS WOD:

1.)  Warm-up

3 rds

  • 50 ft bear crawl
  • 20 air squats
  • 10 push ups
  • 5 bar kips

static hold

  • 45 seconds each side – Samson stretch
  • 1 minute each side- twisted cross

WOD: 

Strength/skill- not for time

Pull ups – strict

1-2-3-4-5  as a “super set”

  • Supinated grip (palms facing you)
  • wide grip (pronated-palms facing away)
  • pronated grip

 

then

18-12-6

  • Hand release push ups
  • Pistols (each leg-alternating)
  • slam balls 35/20

 

 

 

 

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