8.6.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2 minute Airdyne

3 minute AMRAP

  • 6 samsons
  • 9 sit-ups
  • 15 jumping jacks

WOD: 

7 RFT

  • 300M run
  • 15 kbs   53/35
  • 7 burpees

 

 After Party:

banded shoulder  2×1:30

 

 

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