9.1.16

image

 CrossFit FMS WOD:

1.)  Warm-up

400m run

3rds

  • 10 good mornings 45/35
  • 10 btn presses (snatch grip)
  • 10 ohs

WOD: 

OHS

1RM with 5 second pause

then

3 RFT

  • 15 power snatch 115/75
  • 30 wall balls 20/14

 

 

 

 

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