6.15.16

shepherd

 CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 250m row
  • 10 push ups
  • 6 up/down dogs
  • 6 alternating samsons

WOD: 

Bench press 3×3 @ 85% of 1RM and 2×6 @75%

then

4 rounds each for time

  • 500m row

**rest 2 minutes after each 500**

 

 

 

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