9.11.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

3 rds

  • 10 good mornings
  • 10 ohs
  • 10 jumping jacks

WOD: 

snatch push press + ohs

3 + 1    @ 70- 75-80-85%

then:

18-15-12-9-6-3  Deadlifts     225/135

with the following in between each set of deadlifts

  • 15 lateral bar hops
  • 10 hrpu

 

 After Party:

 

 

 

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