7.22.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

Row 750m

2 rounds

  • 6 alternating samsons
  • 10 bar kips
  • 10 thrusters (45/35)
  • 20 jumping jacks

WOD: 

EMOM 16

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

then

Fran

21-15-9

  • Thrusters (95/65)
  • Pull-ups

 

 

 

 

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