7.29.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

Airdyne 2:00

3 minute AMRAP

  • 6 up/down dogs
  • 9 thrusters
  • 20 singles

WOD: 

1 RM Clean and jerk

then

8 min AMRAP

  • 30 double unders
  • 15 ghd sit-ups
  • 12 wall balls

 

 After Party:

 

 

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