9.5.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded shoulder  2×1:00

3 rds

  • 6 alternating samsons
  • 9 lunge steps
  • 15 jumping jacks

WOD: 

clean and jerk

3+1 @ 60%  65%

2+1 @70%   2+1 @75%

then:

18-15-12-9

  • shoulder to overhead    135/95
  • burpees

 

 After Party:

 

 

 

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