11.3.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

wall assisted hip 2×1:00

3 rds

  • 6 up/down dogs
  • 6  jump squats
  • 12 jumping jacks

WOD: 

front squat

2x @70&75%

3×2@80%

then:

12 min AMRAP

  • 10 alternating 1 arm KB snatch
  • 10 goblet squats
  • 200m run

 

 

 

 

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