7.30.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

4 minute AMRAP

200m run

  • 5 push ups
  • 10 air squats
  • 15 jumping jacks

WOD: 

Weighted dips

2-2-2-2-2

then

4 RFT

  • 400M run
  • 12 front squat    95/65
  • 6 box jumps    24

 

 After Party:

 

 

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