7.25.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2 minute airdyne

over head tissue smash 2×1:00

3 minute amrap

  • 5 pass throughs
  • 5 air squats
  • 5 bar kips

WOD: 

1RM Press

then

10-9-8-7-6-5-4-3-2-1

  • hang power cleans  155/115
  • toes-to-bar

 

 After Party:

2 MIN SQUAT BOTTOM

 

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