6.1.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

500m row

3rds

  • 40ft bear crawl
  • 6 up/down dogs
  • 4 alternating samsons
  • 4 broad jumps

WOD: 

1,000m row

then

4 rounds

  • 12 ring dips
  • 12 back squats 155/115

 

 

 

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