5.13.14

CrossFit FMS WOD:

1.)  Warmp-up

banded hamstring

2×1:30

3 minute AMRAP

• 10 good mornings
• 15 overhead squats
• 20 singles

WOD: 

Deadlift 3×5   @60-75% of 1RM

add 5lbs to last week

then

5 RFT

• 30 double unders
• 15 push-ups
• 7 hang snatch   115/75 (full squat)

 

 After Party:

foam roll calves

2×1:30