9.9.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

lacrosse ball shoulder smash    2×1:00

3 rds

  • 6 pass throughs
  • 6 jump squats
  • 20 singles

WOD: 

power snatch

70% x3  75% x3   80% x2  85%x2

then:

 

buy in:  100 double unders

3rds

  • 15 goblet squats  53/35
  • 15 toes to bar

cash out:  100 double unders

 

 After Party:

foam roll calves 2×1:00

 

 

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