7.28.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

4 minute AMRAP

300m run

  • 5 pass throughs
  • 5 ohs
  • bar kips

WOD: 

Weighted pull-ups

2-2-2-2-2

then

16 min EMOM

  • Odd min    2 power snatch + ohs   115/75
  • Even min   3 rope climbs

 

 After Party:

2 MIN SQUAT BOTTOM

 

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