8.5.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rounds

  • 6 pass throughs
  • 9 pvc thrusters
  • 20 singles

WOD: 

power snatch  3×5      @70%

then:

  • 20 thrusters  95/65
  • 75 double unders
  • 15 thrusters  115/85
  • 75 double unders
  • 10 thrusters    135/105

 

 After Party:

lacrosse ball shoulder smash

 

 

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