12.31.14

shepherd

5:30 a.m. and 6:15 a.m. classes are cancelled.

 

CrossFit FMS WOD:

1.)  Warmp-up

30 calories Airdyne

runner’s hip 2×1:00

3 rds

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

WOD: 

3 RFT

  • 30 calorie row
  • 30 kbs
  • 30 box jumps
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