11.21.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

Airdyne 1:30

runner’s hip

3 rds

  • 6 alternating samsons
  • 6 air squats
  • 12 jumping jacks

WOD:

  • 21 hang power cleans   135/95
  • 21 box jumps   24/40
  • 25 wall balls
  • 15 hang power cleans 135/95 
  • 15 box jumps
  • 25 wall balls
  • 9 hang power cleans
  • 9 box jumps
  • 25 wall balls

 

 

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