8.26.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

lacrosse ball shoulder smash  2×1:30

3 rds

  • 6 pass throughs
  • 6 air squats
  • 12 jumping jacks

WOD: 

power snatch

2×5 @70%

then:

14 min EMOM

Odd = 3 hang squat cleans + 7 front squats     135/95

Even= 8 bar facing burpees

 

 After Party:

 

 

 

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