11.10.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

banded hip 2×1:00

3 rds

  • 6 pass throughs
  • 6  air squats
  • 12 jumping jacks

WOD: 

front squat

2x @70-75-80%

2×2@85%

then:

4rft

  • 10 power snatch   115/85
  • 15 box jumps  24/20

 

 

 

 

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