7.8.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2 minutes airdyne

2 rounds

  • 30 jumping jacks
  • 12 walking lunges
  • 10 squat jumps
  • 10 push ups

 

WOD: 

21-15-9

  • hang squat cleans 115/75
  • ring dips
  • 50 ft walking lunges after each set

 

 

 

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