11.17.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 100m run
  • 10 good mornings
  • 10 ohs
  • 10 bar kips

WOD: 

Power Cleans

3reps @65-70-75%    2×1 reps @80%     1@85%

then:

8 minute ascending ladder by 2s

  • OHS  135/95
  • C2B pull-ups

 

 

 

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