8.21.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

3 rounds

  • 6 alt samson
  • 8 thrusters 45/35
  • 20 jumping jacks

WOD: 

for time:

  • 21 thrusters  95/65
  • 21 kbs  2/1.5 pood
  • 400m run
  • 15 thrusters
  • 15 kbs
  • 400m run
  • 9 thrusters
  • 9 kbs
  • 400m run

 

 

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