7.21.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

400m run

3rds

  • 6 inch worms
  • 10 push ups
  • 10 squat jumps

WOD: 

Push jerk 3 reps @60&65%   2×2@70 and 75%

then

21-15-9

  • deadlifts  225/155
  • wall ball shots  20/14

 

 

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