8.21.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

3 rds

  • 5 bar kips
  • 5 thrusters
  • 25m bear crawl

WOD: 

snatch push press + ohs

5 + 1 x 5     @ 70% 75% 80%  max

then:

5 RFT

  • 7 chest to bar
  • 7 thrusters   115/75
  • 7 sdhp   115/75

 

 After Party:

 

 

 

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