9.15.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

3 rds

  • 5 push ups
  • 10 bar kips
  • 10 ohs

WOD: 

over head squat

2x @70-75%

1x @80-85%

1RM

then:

13 min AMRAP

  • 3 burpees
  • 5 chest to bar pull-ups
  • 7 thrusters  115/75
  • 200m run

 

 

 

 

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