8.22.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rds

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

WOD: 

clean and jerk 2 +1

@ 70%  75%  80%   and 1 heavy single

then:

3 RFT

  • 20 box jumps   24/20
  • 15 ghd sit-ups
  • 10 hang power cleans   155/115

 

 After Party:

 

 

 

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