12.4.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded hamstring 2×1:00

2 rds

  • 4 jump squats
  • 6 gorilla pumpers
  • 15 jumping jacks

WOD: 

deadlift

5×5 @70%

then:

5RFT

  • 10 box jumps   24/20
  • 15 kbs   53/35
  • 300m run

 

 

 

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