8.4.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

runner’s hip 2×1:00

3 minute AMRAP

  • 3 burpees
  • 6 air squats
  • 12 jumping jacks

WOD: 

over head squat 3×5      @70%

then:

4 RFT

  • 500m row
  • 7 push jerks   155/115
  • 14 ghd sit-ups

 

 After Party:

 

 

 

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