8.27.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

over head tissue smash 2×1:00

2 rds

  • 25m burpee broad jumps
  • 20 jumping jacks

WOD: 

snatch push press + ohs

3 + 1 x 4    @ 70%

then:

  • 10-1  box jump overs
  • 1-10  hand stand push-ups with 45lb plate deficit

example:

  • 10 box jump overs and 1 hspu
  • 9 box jump overs and 2 hspu
  • 8 box jump overs and 3 hspu

 

 After Party:

 

 

 

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