7.24.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2:00 row

banded shoulder 2×1:00

3 rounds

  • 25m bear crawl
  • 12 jumping jacks
  • 6 burpees

WOD: 

10 min amrap

  • 200m run
  • 20 Russian KBS

rest 3 min

10 min amrap

  • 15 cal Airdyne
  • 15 ball slams   35/20

 

 After Party:

2 MIN SQUAT BOTTOM

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s