9.24.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2oom run

runner’s hip  2×1:00

3 rds

  • 6 up/down dogs
  • 20 singles
  • 25m bear crawl

 

WOD: 

Run, Annie, Run!!!

50-40-30-20-10

  • double unders
  • abmat sit-ups
  • 400m run in between each set

 

 

 

 

 

 

 

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