12.30.16

crossfit noun

Warm up

8 min “AMRAP”

100 m run 

20 pvc pass throughs

5 burpee pull ups

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WOD

For time: 

400 m run

21 ring push ups

400 m run 

18 ring push ups

400 m run

15 ring push ups

________rest 5 mins________

For time: 

400 m run 

18 strict ring dips

400 m run 

15 strict ring dips

400 m run 

12 strict ring dips

___________rest 5 mins__________

For time:

400 m run

12 bar MU’s

400 m run 

9 bar MU’s

400 m run 

6 bar MU’s 

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Cool down: 200 m walk 

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Extra Credit: Shoulder Mobility