4.12.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

20 calories airdyne

3rds

  • 10 good mornings 45/35
  • 10 Jump squats
  • 6 Alt. Samsons
  • 4 inch worms

WOD: 

Back squat

8 rm then 2×8 @80%

then

18-15-12-9-6-3

  • deadlifts 155/95
  • box jump overs 20 inch box

 

 

 

 

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