11.3.15

shepherd

 

*****BRING LONG SOCKS*****

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 250m row
  • 7 thrusters  45/35
  • 10 push ups

WOD: 

15 minutes to establish a

Heavy thruster

then:

5RFT

  • 7 ring dips
  • 5 thrusters  135/95
  • 2 rope climbs

 

 

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