8.12.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rounds

  • 9 good mornings
  • 7 pass throughs
  • 5 push-ups

WOD: 

power snatch  3×5      @75%

then:

3RFT

  • 20 deadlifts  155/95
  • 15 burpees
  • 10 GHD sit-ups

 

 After Party:

banded hamstring  2×1:00

 

 

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