9.29.15

shepherd

 

CrossFit FMS WOD:  

WEAR LONG SOCKS!!!!!!

1.)  Warm-up

2rds

  • 250m row
  • 10 good mornings 45/35
  • 10 front squats
  • 15m bear crawl

WOD: 

Strength:

front squat

3rm with 3 second pause on 1st rep

then   2×3 @ 85% (no pause)

then:

5 rft

  • 30 abmat situps
  • 12 deadlifts  185/135
  • 2 rope climbs

 

 

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