8.15.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rds

  • 3 burpees
  • 6 air squats
  • 15 jumping jacks

WOD: 

clean and jerk 2 +1

@ 60%  70%  80%   and 1 heavy single

then:

“The Chief”

Max rounds in 3 mins of

  • 3 power cleans  135/95
  • 6 push-ups
  • 9 squats

Rest 1 minute.  Repeat for a total of 5 cycles

 

 After Party:

 

 

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s