7.22.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

5 minute AMRAP

400m run

  • 5 pass throughs
  • 5 pvc thrusters
  • 5 push-ups

WOD: 

3X ME  HSPU @3 min a set

then

12 min AMRAP

  • 5 thursters 135/95
  • 7 bar facing burpees
  • 300m run

 

 After Party:

2 MIN SQUAT BOTTOM

 

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