WOD for 4.21.17

WOD for 4.21.17

CrossFit Decatur – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

200m Jog

10 Pass Through

10 Overhead Squats

10 Hollow Rocks

10 Superman Rocks

10 Superman to Hollows

10 Scap Push-Ups

10 Scap Pull-Ups

5 Beat Swings

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30

400m Run

15 Pull-Ups

30 Push-Ups

45 Air Squats

60 Sit-Ups

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