10.23.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

2 rds

  • 6 pass throughs
  • 6 ohs
  • 9 bar kips

WOD: 

3xME strict pull-ups

then:

5 rft

  • 7 box jump overs   24/20
  • 5 power snatch   135/95
  • 5 ohs    135/95

 

 

 

 

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