9.10.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2oom run

runner’s hip  2×1:00

3 rds

  • 6 alternating samsons
  • 9 up/down dogs
  • 18 jumping jacks

 

WOD: 

4 RFT

  • 400m run
  • 25 wall balls
  • 10 box jump overs   24/20

 

 

 

 

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