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Friday

Warm Up:

As time allows: 2 to 3 minute drills of
*Row
*Ketttle bell: Snatch, Figure 8, Swing
*Wall Ball: 2 fer's
*Jump rope: Du's, singles
Begin at one station and rotate through, warming up and practicing that skill within the alloted time.

THEN: Samson Stretch

WOD: "Angie"
For Time:
100 Pull ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.


A note about chalking your hands during pull-ups from CrossFit One World


Since we live basically live inside a humidifier, we will often need a little chalk for pull ups, but be gentle.   Too much chalk causes a lot of friction and friction leads to tearing.