5.26.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

500m row

3rds

  • 16 air squats
  • 8 up/down dogs
  • 6 alternating samsons

WOD: 

Back squat 5×3 @75% of 3rm

then

1k row

followed by

21-15-9

  • Russian kbs 70/53
  • ball slams 35/20

 

 

 

 

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