10.8.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

runner’s hip 2×1:00

3 rds

  • 25m bear crawl
  • 6 air squats
  • 12 jumping jacks

WOD: 

10 rounds each for time

250m row

Rest 2 minutes after each round

 

After party:

2 minute squat bottom

 

 

 

 

 

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