9.26.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

3 rds

  • 7 bar kips
  • 7 good mornings
  • 7 thrusters

WOD: 

  • 60 calories Airdyne
  • 50 toes-to-bar
  • 40 wall balls    20/14
  • 30 deadlifts   135/95
  • 20 burpee box jump

 

 

 

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