1.30.14

CrossFit FMS WOD:

Warm up:

4 Minute AMRAP

6 pvc pass throughs

6 bar kips

25 singles

WOD

Strength:

3×3 strict press + 5 push press

then

For time:
21-15-9

Power Snatches 95/75

50 Double unders after each set

 

After party:

Lacrosse ball shoulders and traps

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