8.19.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded hamstring 2×1:00

3 rds

  • 6 good mornings
  • 6 thrusters
  • 12 jumping jacks

WOD: 

power snatch

3×70%   3×75%  3×80%  3RM

then:

  • 10 deadlifts   245/155
  • 15 wall balls   20/14
  • 8 deadlifts   245/155
  • 15 wall balls  20/14
  • 6 deadlifts   245/155
  • 15 wall balls
  • 4 deadlifts   245/155
  • 15 wall balls
  • 2 deadlifts   245/155

 

 After Party:

 

 

 

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