11.6.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded hamstring 2×1:00

2 rds

  • 6 good mornings
  • 6 up/down dogs
  • 15 jumping jacks

WOD: 

deadlift

5x @70&75%

2×5@80%

then:

15-12-9-6-3

  • power cleans   135/95
  • ghd sit-ups

 

 

 

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