9.9.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

400m run

3 rds

  • 30 singles
  • 15 air squats
  • 7 hang power snatch 45/35

WOD: 

AMRAP 20

  • 10 power snatch 115/85
  • 20 russian kbs  53/35
  • 30 double unders
  • 400m run

 

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