6.3.14

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CrossFit FMS WOD:

1.)  Warmp-up

banded hamstring

2×1:30

4 minute AMRAP

  • 10 good mornings
  • 10 thrusters
  • 5 bar kips

WOD: 

Deadlift 3×5   @60-75% of 1RM

add 5lbs to last week

then

“Jackie”

  • 1000m row
  • 50 thrusters
  • 30 pull-ups

 

 After Party:

lacrosse ball shoulder smash

2×1:30

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