7.7.16

shepherd

 CrossFit FMS WOD:

1.)  Warm-up

500m row

3rds

  • 25 jumping jacks
  • 10 good mornings 45/35
  • 6 btn presses(snatch grip)
  • 6 ohs

WOD: 

Over head squat + snatch balance 3X 2+1 @70%

Snatch (low hang)  10×1 @70%

then

EMOM 10

  • odd-12/10 calorie row
  • even-40 double unders

 

 

 

 

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