5.11.15

shepherd

 

 

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

banded shoulder

3rds

  • 7 bar kips
  • 7 push ups
  • 7 jump squats

WOD: 

front squat

5×3 @70%

then

  • 30 calorie row
  • 30 burpees over bar
  • 30 hang power snatch  115/85

 

 

 

 

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