7.23.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2 minute airdyne

banded hamstring 2×1:00

3 minute amrap

  • 5 good mornings
  • 5 air squats
  • 5 bar kips

WOD: 

1RM deadlift

then

3 RFT

  • 12 chest to bar pull-ups
  • 9 ohs   135/95

 

 After Party:

2 MIN SQUAT BOTTOM

 

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