7.21.16

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: 

Snatch drop 3X3 45/35

Snatch (full) 10×1 @75%

then

EMOM 10

  • odd- 10 ohs 95/65
  • even- 4 to 8 unbroken kipping hspu

 

 

 

 

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