6.9.15

shepherd

 

CrossFit FMS WOD:  ****BRING LONG SOCKS!!!!!****

1.)  Warm-up

3rds

  • 6 up/down dogs
  • 8 push ups
  • 20 jumping jacks
  • 250m row

WOD: 

1 rep max clean and jerk

then

  • 50 Russian kbs  53/35
  • 50 abmat situps
  • 5 rope climbs
  • 40 kbs
  • 40 abmat situps
  • 4 rope climbs
  • 30 kbs
  • 30 abmat situps
  • 3 rope climbs

 

 

 

 

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