9.16.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

400m run

3 rds

  • 6 alternating samsons
  • 6 inch worms
  • 15m bear crawl

WOD: 

EMOM 16

  • odd-skill/weakness #1
  • even-skill/weakness #2

then

1 mile run time trial

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