11.19.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

  • 25 calories- airdyne

3 rds

  • 10 pvc pass throughs
  • 10 push ups
  • 10 squat jumps
  • 15m bear crawl

WOD:

Push press 6RM

then  2×6  @80%

then

5RFT

  • 10 sdhp  95/65
  • 10 hand release push ups

 

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