9.4.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

lacrosse ball shoulder smash 2×1:00

3 rds

  • 20 singles
  • 10 good mornings
  • 5 ohs

WOD: 

over head squat 2×5      @80%

then:

6 min AMRAP

  • 24 double unders
  • 12 knees to elbow
  • 6 deadlifts      275/185

2 min rest

6 min AMRAP

  • 24 KBS
  • 12 KB OHS  53/35   (6 left arm/6 right arm)
  • 6 HSPU

 

 

 

 

 

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