8.11.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

wall assisted hip 2×1:00

3 rds

  • 3 burpees
  • 6 jump squats
  • 9 thrusters

WOD: 

over head squat 3×5      @75%

then:

21-15-9

  • kettle bell thrusters 35/26
  • box jump overs  24/20

 

 After Party:

overhead tissue smash 2×1:00

 

 

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