10.7.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

400m run

2 rds

  • 4 inch worms
  • 6 alternating samsons
  • 8 bar kips
  • 10 squat jumps

WOD: 

Skill work tutorials- choose one

  • Bar muscle ups
  • butterfly chest to bar pull ups
  • butterfly pull ups
  • kipping (fine tuning to link pull ups/toes to bar)

or

EMOM 20

  • Odd: skill/weakness 1
  • Even:  skill/weakness 2
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