11.26.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

Airdyne 1:30

runner’s hip 2×1:00

2 rds

  • 6 up/down dogs
  • 6 alternating samsons
  • 8 jump squats

WOD:  Baseline WOD #3

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

After party:

squat bottom 3 minutes

 

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