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AJ’s Birrhday WOD


AJ’s Birrhday WOD

CrossFit Stumptown – CrossFit

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Dynamic Warm-up (No Measure)

Three Laps

Knee Grabs

Russian Kicks

Dynamic Walk

Alternate Toe Touches

Prison Walk

Over/Under the Hurdle


Lunge and Twist

Bear Crawl

Crab Walk

Inch Worm

Spiderman Walk

AJ’s Birthday WOD (Time)

8 rft

18 Burpees (partner holds flr)

20 KB Snatches (partner hold bottom of squat)

9 Atomic Sit-ups (partner hangs from the bar)

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