5.15.14

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CrossFit FMS WOD:

1.)  Warmp-up

Over head tissue smash 2×1:30

3 minute AMRAP

  • 5 superman
  • 5 push-ups
  • 10 ohs

WOD: 

Press 3×5   @60-75%

add 2.5lbs to last weeks load

then

10 minute AMRAP

  • 12 OHS  95/65
  • 24 KBS  53/35
  • 36 abmat sit-ups

 

 After Party:

Anterior/posterior shoulder smash (lacrosse ball)

2×1:30

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