7.16.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

200m run

3 rds

  • 6 up/down dogs
  • 8 lunge steps
  • 25m bear crawl

WOD: 

  • 1600m row
  • 1600m run
  • 1 mile Airdyne

 

 

 

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