12.23.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

Airdyne 1:00

banded hamstring 2×1:00

2 rds

  • 5 pass throughs
  • 7 ohs
  • 14 jumping jacks

WOD: 

deadlift

5×3 @70%

then:

10-8-6-4-2

  • hang squat snatch  95/65
  • toes-to-bar
  • EMOM 3 burpees

 

 

 

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