8.8.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

4 min amrap

300m run

  • 6 up/down dogs
  • 9 air squats
  • 15 jumping jacks

WOD: 

clean and jerk 2 +1

@ 60%  70%  80%   and 1 heavy single

then:

  • 50 sdhp  72/53
  • 40 wall balls  20/14
  • 30 toes-to-bar
  • 20 hspu

 

 After Party:

 

 

 

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