10.14.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 Airdyne

lacrosse ball shoulder smash 2×1:00

3 rds

  • 6 alternating samson stretches
  • 6 ohs
  • 9 bar kips

WOD: 

push press

5×3 @70%

then:

21-15-9

  • OHS    115/85
  • T2B

 

 

 

 

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