9.8.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

3 rds

  • 5 push ups
  • 10 bar kips
  • 15 air squats

WOD: 

over head squat

2×2 @80%

2×3 @85%

then:

10-8-6-4-2

  • chest to bar pull-ups
  • bar facing burpees
  • power cleans   135/95

 

 

 

 

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