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WOD Archive - December 2014

Friday March 22 2013
kindred spirit!
friday:

rest day!!

CrossFitters

Warm Up: 10 rounds - 20 second air-dyne sprint, 40 seconds rest
*Start around 70% and increase the intensity as you get warm.

Work Capacity: 20 rounds for time
5x pull up
10x push ups
15x KB swing (16kg/12kg)

Cool Down: 10 rounds - 20 second air-dyne sprint, 40 seconds rest



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