8.29.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rds

  • 9 bar kips
  • 6 push ups
  • 6 thrusters

WOD: 

clean and jerk 2 +1

@ 60%      @65%     @70%

then:

  • 70 air squats
  • 60 sit-ups
  • 50 kbs
  • 40 wall balls
  • 30 pull-ups

 

 After Party:

 

 

 

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