12.8.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:00 airdyne

banded hip 2×1:00

2 rds

  • 6 alternating samsons
  • 6  thrusters
  • 20 singles

WOD: 

Back squat

5×5 @75%

then:

7 rft

  • 3 thrusters  135/95
  • 25 double unders

 

 

 

 

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