9.16.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

lacrosse ball shoulder smash    2×1:00

3 rds

  • 4 alt. samsons
  • 6 pass throughs
  • 6 jump squats

WOD: 

power snatch

3×70%

2×75%

1×70/75%

1RM

then:

5rds

  • 7 hang cleans (full squat)    135/95
  • 7 hspu (strict)

 

 

 

 

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