4.1.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

runner’s hip  2×1:00

  • 2x 100m run followed by 200m row

WOD: 

1 mile run time trial

then:

ring dips/bar dips

  • 3x ME    strict with transition to kipping
  • 3 mins rest after each

 

 

 

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