8.18.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

banded hip 2×1:00

3 rds

  • 3 burpees
  • 6 ohs
  • 20 singles

WOD: 

over head squat

3×70%   3×75%  3×80%  3RM

then:

15 min AMRAP

  • 300m run
  • 50 double unders
  • 2 rope climbs

 

 After Party:

 

 

 

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