7.31.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

Airdyne 2:00

3 minute AMRAP

  • 7 pass throughs
  • 7 push ups
  • 7 air squats

WOD: 

1 RM snatch (squat)

then

  • 30 kb thrusters   35/26
  • 50 air squats
  • 30 toes-to-bar
  • 50 air squats
  • 30 hspu

 

 After Party:

 

 

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