6.23.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

wall assisted hip 2x 1:30

4 minute AMRAP

200m run

  • 5 bar kips
  • 5 push ups
  • 10 air squats

WOD: 

Back squat 3×5      *add 5lbs to last weeks load*

then

3 RFT

  • 600m run
  • 15 toes-to-bar
  • 10 burpee box jumps

 

 After Party:

 

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