10.9.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

banded hip 2×1:00

3 rds

  • 6 up/down dogs
  • 6 alternating samsons
  • 12 jumping jacks

WOD: 

front squat

5×3 @70%

then:

3 Rds

  • 30 russian kettle bell swings  70/53
  • 20 ghd sit-ups
  • 10 hspu

 

 

 

 

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