8.18.14

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

banded hip 2×1:00

3 rds

• 3 burpees
• 6 ohs
• 20 singles

WOD: 

over head squat

3×70%   3×75%  3×80%  3RM

then:

15 min AMRAP

• 300m run
• 50 double unders
• 2 rope climbs

 

 After Party: