10.19.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 100m run
  • 15 jumping jacks
  • 7 good mornings 45/35
  • 7 jump squats
  • 7 push ups

WOD: 

600m run

then
3RFT

  • 20 deadlifts  185/115
  • 20 lateral bar hop burpees
  • 20 box jumps

 

 

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