9.2.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

banded shoulder 2×1:00

3 rds

  • 6 up/down dogs
  • 9 jump squats
  • 12 jumping jacks

WOD: 

power snatch

70% x3  75% x3   80% x2x4

then:

3 rft

  • 18 ghd sit-ups
  • 15 hang power cleans    155/115
  • 12 box jumps    30/24

 

 After Party:

 

 

 

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