7.15.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

3 rounds

  • 6 alternating samsons
  • 12 walking lunges
  • 24 jumping jacks

WOD: 

EMOM 16

  • skill/weakness #1
  • skill/weakness #2

then

5 rounds, each for time

  • 250m sprint on concept 2 rower
  • 2 minutes of rest

 

 

 

 

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