7.13.16

shepherd

 CrossFit FMS WOD:

1.)  Warm-up

400m run

3rds

  • 25 jumping jacks
  • 10 push ups
  • 10 squats

WOD: 

Bench press

3×2 @ plus 5-10 pounds from last week

2×6 @75% of today’s weight

then

4 RFT

  • 200m run
  • 7 thrusters 115/75

 

 

 

 

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