9.14.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 100m run
  • 10 pvc thrusters
  • 30 jumping jacks

WOD: 

  • 1000m row
  • 30 wall balls  20/14
  • 50 abmat sit ups
  • 30 wall balls 20/14
  • 50 abmat sit ups
  • 30 wall balls
  • 1000m run

 

 

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