8.24.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

banded hamstring  2×1:00

3 rds

  • 6 up/down dogs
  • 6 good mornings
  • 15 jumping jacks

WOD: 

push press

3×3 @ 70%

then:

12 min AMRAP

  • 20 deadlifts   185/115
  • 15 hand release push ups
  • 10 toes-to-bar

 

 After Party:

 

 

 

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