7.20.16

shepherd

 CrossFit FMS WOD:

1.)  Warm-up

400m run

3rds

  • 25 jumping jacks
  • 10 squat jumps
  • 10 push ups
  • 10 walking lunge steps

WOD: 

Bench press

3×3 @80% of 1rm

then

3 RFT

  • 400m run
  • 40 ft walking lunges w/KB or DB
  • 25 wall balls 20/14

 

 

 

 

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